High Knee Squat

High Knee Squat

The High Knee Squat is an effective compound exercise that combines the benefits of squats and high knees, targeting multiple muscle groups in one movement. This exercise is great for improving lower body strength, stability, and cardiovascular endurance. The High Knee Squat primarily targets the quadriceps, hamstrings, glutes, and calves, while also engaging the core muscles, hip flexors, and even the upper body to some extent. To perform the High Knee Squat, start by standing with your feet shoulder-width apart. Engage your core and maintain an upright posture throughout the exercise. Begin by performing a standard squat, bending your knees and lowering your hips down as if you're sitting back into an imaginary chair. Make sure to keep your knees in line with your toes and your weight on your heels. As you start to rise out of the squat position, simultaneously lift one knee up toward your chest while engaging your lower abs. Hold this position for a brief moment, then lower the leg and repeat with the opposite knee. The movement should be controlled and deliberate, with a smooth transition from the squat to the high knee. To intensify the exercise, you can increase the speed of the high knee movement or add a jump at the end of each rep, which will further engage your lower body muscles and elevate your heart rate. Remember to breathe rhythmically throughout the exercise, inhaling during the squat and exhaling as you lift your knee. Incorporating the High Knee Squat into your workout routine can help build lower body strength, improve balance, and enhance overall athleticism. However, be mindful of your current fitness level and make sure to warm up adequately before attempting this exercise to avoid any potential injuries. As always, consult with a fitness professional if you have any concerns or specific limitations.


  • Start by standing with your feet hip-width apart, toes pointed forward.
  • Engage your core and lift your right knee up towards your chest as high as you can.
  • As you lower your right knee, simultaneously bend your left knee and lower into a squat position.
  • Ensure that your knees stay in line with your toes and that your chest is lifted.
  • Push through your heels as you stand back up and lift your left knee towards your chest.
  • Continue alternating knees and perform the exercise for the desired number of repetitions.
  • Remember to maintain proper form and control throughout the movement.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain balance and stability.
  • When performing the squat, ensure your knees are in line with your toes to prevent potential knee strain.
  • Keep your chest lifted and spine aligned during the entire movement for proper posture.
  • Gradually increase the depth of the squat as your flexibility and strength improve.
  • Focus on squeezing your glutes as you come up from the squat position to target the muscles effectively.
  • Control your breathing throughout the exercise by taking deep breaths in and exhaling as you push up from the squat.
  • Start with a comfortable pace and gradually increase your speed and intensity as your fitness level progresses.
  • Listen to your body and take breaks when needed, especially if you feel any pain or discomfort.
  • Fuel your body with a balanced diet and adequate hydration to support your fitness goals.
  • Consider working with a qualified fitness professional to ensure proper form and technique for optimal results.


Turn Sweat into Strength and Success

Achieve more with Fitwill: explore over 5000 exercises with images and videos, access built-in and custom workouts, and see real results.

Start your journey. Download today!

Fitwill: App Screenshot
Fitwill stands in solidarity with Ukraine