Also known as: knee lifts, high-knee march, knee drives, running in place knees, high knee jog

What is High Knees?

High Knees is a dynamic cardio move where you jog in place while driving your knees toward your chest. It targets the core, quadriceps, calves and glutes and is an easy-level exercise ideal for warming up and boosting heart rate with no equipment.

How to Do High Knees

  1. Stand tall: Stand feet hip-width, chest tall, shoulders relaxed and weight on the balls of your feet. Focus on posture and balance.
  2. Engage core: Tighten your core and glutes before starting to protect your lower back and maintain alignment throughout the movement.
  3. Drive knees up: Swing one knee up toward your chest quickly, aiming for hip height while pumping the opposite arm. Keep ankles dorsiflexed for stability.
  4. Land softly: Land lightly on the balls of your feet with slightly bent knees to absorb impact. Avoid heavy stomping to reduce joint stress.
  5. Maintain quick tempo: Alternate knees at a brisk, controlled pace. Breathe steadily and use short bursts for cardio - avoid losing form under fatigue.
  6. Cool down stride: After sets, slow to an easy jog or walk, lower your heart rate and stretch hips and calves to prevent tightness or soreness.

Muscle Groups

Core, Quadriceps, Calves, Glutes

Description

Stay on your toes and land softly, keep a tall posture and aim to raise your knees your chest.

Cardio / Warm up Exercise.
Movement Group: Cardio
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of High Knees?

High Knees boost cardiovascular fitness, warm up hips and legs, improve running cadence, and strengthen the core, quads, calves and glutes. They increase coordination and calorie burn with no equipment, making them useful for quick conditioning or pre-run activation.

What common mistakes should I avoid when doing High Knees?

Common mistakes include leaning back, stomping on landing, not lifting knees high enough, relaxing the core, and holding your breath. These reduce effectiveness and raise injury risk. Focus on upright posture, soft landings, consistent breathing and controlled tempo.

How can I progress or regress High Knees?

To progress, increase speed, lengthen intervals, add ankle weights, or try bounding/tuck jumps. To regress, march in place, reduce knee height, slow the tempo, or perform standing knee drives. Choose modifications based on fitness level and joint comfort.