High Knees exercise is a dynamic exercise that engages the core section primarily the rectus abdominis and transverse abdominis muscles.

But High Knees also engages the quadriceps, gluteus muscles, hamstrings and calves.

High Knees is basically sprinting in place. It can be used to develop cardiovascular endurance or as a conditioning exercise by incorporating it within the rotation of a High Intensity Interval Training or HIIT program.

High Knees How To

  • Stand upright and bend you arms slightly at your side.
  • Start jogging in place; slowly pick up the pace by bringing one knee toward your chest as quick as possible.
  • As the knee moves toward the chest the opposite arm drives forcefully up and toward shoulder level.
  • When the foot returns and touches the floor, simultaneously bring the other knee toward the chest and drive the opposite arm toward the shoulder.
  • Maintain until you have completed the targeted interval time for the exercise.

Form and Technique

As in sprinting, always land on the balls of your feet. The key to High Knees is keeping your knees up as high as possible.

Maintain the upright body position with an angle of 90 degrees.

An effective routine for High Knees is to do several sets of 20 to 30 second sprints.

Variations: Oblique Twists, Butt Kicks

Warm Up Routine: 5 sets x 20 seconds

Routine for Muscle Gains: n/a

High Knees

How To Do High Knees