VARIATIONS
High Knee Jumps
This explosive cardio movement targets the quadriceps, hamstrings, and calves while engaging the core for stability. It builds lower body power and elevates heart rate quickly.
HOW TO DO IT
- Stand with feet slightly wider than shoulder-width apart.
- Drop quickly into a shallow bodyweight squat.
- Explode upward off the ground with maximum force.
- Drive both knees high toward your chest mid-air.
- Land softly on the balls of both feet.
- Immediately sink back into the squat for the next rep.
COMMON MISTAKES
- Landing with knees locked straight instead of bent.
- Failing to tuck knees high enough during flight.
- Leaning too far forward while in the air.
- Heels striking the ground before the balls of the feet.
TIPS
- Pump your arms vigorously to generate upward momentum.
- Keep your core braced tight throughout the entire jump.
- Focus on minimal ground contact time between reps.
SAFETY
- Avoid locking knees upon landing to prevent joint strain.
- Ensure adequate ceiling clearance before jumping.
DETAILS
- Muscles
- HamstringsCalvesQuadriceps
- Equipment
- Bodyweight
- Type
- Cardiovascular
- Difficulty
- Beginner
- Tracked as
- Reps only
VARIANT
Angle: high
SIMILAR EXERCISES
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