High Knee

High Knee

The High Knee is an excellent cardiovascular exercise that targets multiple muscle groups in the lower body while also engaging the core. It is a dynamic and high-impact movement that can be performed as a part of a warm-up or incorporated into a high-intensity interval training (HIIT) routine. This exercise involves briskly lifting the knees towards the chest while jogging or running in place. The primary muscles targeted during High Knees include the quadriceps, hamstrings, glutes, and calves. By driving the knees up towards the chest, you work on strengthening and toning these lower body muscles. Additionally, the quick and repetitive nature of High Knees elevates the heart rate, promoting cardiovascular endurance and calorie burn. One of the key benefits of High Knees is that it helps to improve coordination and balance. The alternating knee lifts require synchronization between the upper and lower body, which enhances proprioception and motor skills. Moreover, the engagement of the core stabilizer muscles during High Knees helps to improve overall balance and stability. To intensify the workout, you can add variations to the basic High Knee exercise. For instance, incorporating arm movements such as swinging the arms up and down or across the body can increase the level of difficulty and calorie expenditure. Additionally, using ankle weights or performing High Knees on an inclined surface can provide extra resistance and further challenge the muscles. Remember, it is always essential to maintain proper form and alignment while performing High Knees. This means keeping the back straight, engaging the core, and landing softly on the balls of the feet to minimize impact on the joints. Start gradually with a moderate pace, and as you become more comfortable and gain strength, increase the speed and intensity of your High Knees for maximum results.


  • Stand tall with feet hip-width apart.
  • Bring your right knee up towards your chest, while simultaneously lifting your left arm.
  • Lower your right foot back to the ground and repeat the motion with your left knee and right arm.
  • Continue alternating high knees for the desired number of repetitions or time duration.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and balance.
  • Keep your chest up and shoulders relaxed to maintain proper posture.
  • Focus on lifting your knees as high as you can towards your chest with each repetition.
  • Land softly on the balls of your feet to minimize impact on your joints.
  • Start with a comfortable pace and gradually increase the speed as you become more comfortable and proficient.
  • Incorporate high knees into a cardio circuit or interval training routine for maximum calorie burn.
  • Use a mirror or have someone watch your form to ensure you are performing the exercise correctly.
  • Keep your arms at a 90-degree angle and swing them in coordination with the opposite leg for added momentum.
  • Avoid bouncing or using momentum to lift your knees; focus on the controlled movements.
  • Remember to warm up before performing high knees to prepare your muscles and joints.


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