High Knee Squat (VERSION 2)

The High Knee Squat (Version 2) is an effective compound exercise that targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and core. This exercise combines the benefits of squats and high knees to provide a challenging and dynamic workout. To perform the High Knee Squat (Version 2), you start by standing with your feet shoulder-width apart. Engage your core and maintain a straight back throughout the movement. From this starting position, you will proceed to perform a squat by bending at the knees and hips, as if you were sitting back into a chair. Make sure to keep your chest lifted and your weight on your heels to engage your glutes and hamstrings effectively. As you begin to rise up from the squat position, instead of returning to a standing position, you will explosively lift one knee towards your chest, while maintaining balance and control. Lower your leg back down and immediately repeat the movement on the other side, alternating between knees with each squat repetition. The rapid motion of the high knees adds an element of cardio to the exercise, elevating your heart rate and increasing calorie burn. Incorporating the High Knee Squat (Version 2) into your workout routine can help improve lower body strength, endurance, and explosive power. It also engages the core muscles, promoting stability and balance. Remember to start with a weight and rep range appropriate for your fitness level and gradually increase the intensity as you progress. As with any exercise, it is important to use proper form and technique to minimize the risk of injury.

Instructions

• Start by standing straight with your feet shoulder-width apart.
• Brace your core, engage your glutes, and maintain an upright posture throughout the exercise.
• Lift your right knee as high as possible, while keeping your left foot firmly on the ground.
• As you lower your right knee, simultaneously perform a squat by bending your left knee and pushing your hips back.
• Make sure to keep your chest up, back straight, and weight in your heels during the squat.
• As you stand back up from the squat, lift your left knee as high as possible while keeping your right foot firmly on the ground.
• Repeat the squat motion on the opposite side, alternating knees with each repetition.
• Continue this alternating pattern for the desired number of repetitions or time.

Tips & Tricks

• Make sure to engage your core throughout the exercise for stability and balance.
• Focus on driving your knees up as high as possible while maintaining proper squat form.
• Land softly on the balls of your feet after each knee drive to minimize impact and prevent injury.
• Incorporate a squat jump at the end of each knee drive to add an extra challenge to your workout.
• Control your breathing by exhaling as you drive your knee up and inhaling as you lower back into the squat.
• Challenge yourself by increasing the speed of your knee drives and squat jumps for a more intense cardio workout.
• Use your arms to pump in synchronization with your knee drives to increase overall intensity.
• Gradually increase the number of repetitions and sets as you build strength and endurance.
• Take breaks as needed, but try to minimize rest time to keep your heart rate elevated.
• Combine the high knee squat with other lower body exercises for a comprehensive leg workout.