High Knees
Arms pump in opposition to legs
- Level
- Intermediate
- Movement
- High knees · Standing
- Tracks
- Cardio
Works
Quadriceps Abdominals Calves Hamstrings
How to do it
- Stand tall with your feet hip-width apart and core engaged.
- Drive your right knee up toward your chest as high as possible.
- Quickly switch legs by driving the left knee up while lowering the right.
- Pump your arms in opposition to your legs to maintain momentum.
- Land softly on the balls of your feet with each step.
- Continue alternating legs at a rapid, controlled pace.
Common mistakes
- Leaning too far back which reduces knee height.
- Landing heavily on the heels instead of the forefoot.
- Swinging arms across the body instead of driving them forward.
- Allowing the knees to collapse inward during the lift.
Tips
- Keep your torso upright and avoid leaning backward.
- Focus on pulling the knee up rather than just stepping.
- Stay light on your toes to maximize speed.
Details
- Base movement
- High knees
- Legs
- Alternating
- Body position
- Standing
- Pace
- Run
