A 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.
Body Weight
3/5 • Intermediate
Hip Flexors, Quads
Abs, Shoulders
9
No
No
No
Small
Moderate
Iliopsoas
Rectus Femoris, Vastus Medialis
Rectus Abdominis
Anterior Delts
20-100 reps
10-60 seconds • Often used in short, high-intensity intervals or for warmups.
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.
Inhale and exhale rapidly and continuously, coordinating your breath with the high-intensity movement while maintaining a strong core brace.
N/A
Bring the thigh high enough so the hip joint reaches at least 90 degrees of flexion, bringing the knee to hip height.
Not recommended; this is a bodyweight conditioning drill.
Jog In Place, Vertical Mountain Climber, High Knee Run, Wheel Run
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