High Knees tutorial
High knees is an intense cardio drill of running in place while driving the knees up to hip height. It spikes the heart rate, activates the hip flexors and core, and works well for warm-ups and home interval training.
How to perform
- Stand tall with feet hip-width apart and arms bent in front of you.
- Brace your core and keep your torso upright.
- Drive your right knee up to hip height.
- Quickly place it down and drive the left knee up.
- Pump your arms in time with your legs as if sprinting.
- Continue fast for 20–40 seconds, then rest.
Breathing: Breathe quickly but rhythmically with your steps, then recover with deep breaths during rest.
Key tips
- Land on the balls of your feet with short ground contact.
- Don't lean back; keep your torso upright.
- Hold your palms at hip height and drive your knees up to touch them.
Common mistakes
- Not lifting the knees high enough.
- Leaning back to get the legs up.
- Landing heavily on the heels.
Safety: People with knee or ankle issues should do a slow, no-hop high-knee march.
CardioPrimary muscle
Body weightEquipment
BeginnerLevel
HomeLocation
Assisting muscles
Suggested sets and reps
Offer10–30 min at moderate intensity, or 6–10 interval rounds
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
Get a complete workout program
Do this exercise within a personalized program based on your goal and level.
Get a free program
