High Knees
Auto DetectedA cardiovascular drill involving rapid running in place, driving the knees high towards the chest. It targets the hip flexors and quads, improving conditioning and coordination.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors, Quads
Secondary Muscles
Abs, 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 MapHip Flexors
10/10Iliopsoas
Quads
8/10Rectus Femoris, Vastus Medialis
Abs
5/10Rectus Abdominis
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
20-100 reps
Rest Between Sets
10-60 seconds • Often used in short, high-intensity intervals or for warmups.
How to Perform
Stand tall with feet hip-width apart and chest lifted. Keep your gaze straight ahead and hands positioned near your hips or chest, ready to pump the arms.
- Begin running in place, quickly alternating the legs.
- Drive each knee up towards your chest or hip level.
- Pump your arms rhythmically with the opposite leg action.
- Maintain an upright torso and strong core brace throughout.
- Focus on fast foot turnover and soft landings.
- Continue the high-intensity motion for the prescribed duration.
Coaching Tips
Form Cues
- Knees to hip level
- Fast feet, soft landing
- Pump the arms hard
- Stay tall and balanced
- Engage the core
Breathing
Inhale and exhale rapidly and continuously, coordinating your breath with the high-intensity movement while maintaining a strong core brace.
Tempo
N/A
Range of Motion
Bring the thigh high enough so the hip joint reaches at least 90 degrees of flexion, bringing the knee to hip height.
Safety
Safety Notes
- This is a high-impact exercise; use soft landings to protect knee joints.
- If running causes pain, modify to a high-knee march or use lower impact cardio.
- Stop immediately if experiencing dizziness or chest pain.
Spotting
Not recommended; this is a bodyweight conditioning drill.
Common Mistakes
- Leaning backward as the knees lift.
- Not lifting knees high enough.
- Shuffling feet instead of high-tempo lifting.
- Slouching the shoulders forward.
When to Avoid
- Acute knee or ankle injuries
- Recent lower body surgery
Flexibility Needed
- Good hip flexion range of motion
Build Up First
- Basic coordination for running in place
Also known as
Jog In Place, Vertical Mountain Climber, High Knee Run, Wheel Run
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