High Knees
Auto DetectedDynamic bodyweight cardio exercise that involves rapid alternating knee lifts to chest height, targeting lower body muscles and core for cardiovascular endurance and coordination; ideal for warm-ups and HIIT.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Hip Flexors
Secondary Muscles
Calves, Abs, Obliques
Accessory Muscles
Biceps, Triceps, Shoulders
Popularity Score
9
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris
Hip Flexors
8/10Iliopsoas
Glutes
7/10Glute Max
Hamstrings
6/10Biceps Femoris
Calves
5/10Gastrocnemius
Abs
4/10Rectus Abdominis
Obliques
3/10External Obliques
Biceps
2/10Triceps
2/10Shoulders
2/10Anterior Delts
Programming
Typical Rep Range
20-60 reps
Rest Between Sets
15-30 seconds • Short rests for cardio bursts.
How to Perform
Stand tall with feet hip-width apart, arms at sides, core engaged, gaze forward.
- Drive right knee explosively toward chest to parallel.
- Pump left arm forward to chin level.
- Lower right foot softly on ball, switch to left knee.
- Drive left knee up while pumping right arm.
- Alternate rapidly with quick, light footfalls.
- Keep core tight and posture upright throughout.
Coaching Tips
Form Cues
- Drive knees high.
- Pump arms vigorously.
- Land lightly.
- Stay tall.
- Core tight.
Breathing
Inhale through nose on knee lower; exhale forcefully on knee drive and arm pump.
Tempo
1-0-1
Range of Motion
Knees lift to hip height with thigh parallel to ground; feet land on balls of feet.
Safety
Safety Notes
- Wear supportive shoes on firm surface.
- Stop if joint pain occurs.
- Avoid if acute lower body injury.
- Progress gradually from march.
- Consult doctor for persistent discomfort.
Spotting
No spotting needed; self-supported bodyweight movement.
Common Mistakes
- Slouching forward.
- Heavy foot landing.
- Knees too low.
- Arms crossing midline.
- Leaning side to side.
When to Avoid
- Acute knee or ankle injury
- Hip joint pain
- Balance issues without support
Flexibility Needed
- Adequate ankle dorsiflexion
- Hip flexion range to 90 degrees
Build Up First
- Basic running form
- Core stability awareness
Also known as
Running in Place, Knee Highs, High Knee Run
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