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High Knee Squat

High Knee Squat

The High Knee Squat is a dynamic compound exercise that targets multiple muscles in your lower body, including your quadriceps, hamstrings, glutes, and calves. This exercise not only helps to strengthen and tone these muscle groups but also improves cardiovascular endurance and coordination. To perform the High Knee Squat, start by standing with your feet hip-width apart and your arms extended in front of you at shoulder height. Engage your core and maintain an upright posture throughout the exercise. Begin by squatting down as if you were sitting back into a chair, keeping your weight on your heels and your knees tracking over your toes. Once you reach the lowest point of your squat, explosively push through your heels to jump up off the ground, simultaneously driving one knee toward your chest while extending the opposite arm forward. Land softly on the balls of your feet and immediately transition into the next repetition, alternating knees with each jump. The High Knee Squat can be modified to accommodate different fitness levels. Beginners may start by performing the exercise at a slower pace with smaller jumps, gradually increasing the speed and height as they become more proficient. Advanced individuals can challenge themselves further by adding weights such as dumbbells or a barbell to increase the resistance. Incorporate the High Knee Squat into your workouts as part of a circuit, interval training, or as a standalone exercise. Aim for 2-3 sets of 10-12 repetitions, resting for 30-60 seconds between sets. Remember to warm up before engaging in any exercise and cool down/stretch afterwards to prevent injury and promote recovery. As always, listen to your body and modify the exercise if needed, focusing on proper form and technique for optimal results.


  • Start by standing with your feet shoulder-width apart.
  • Raise your right knee up towards your chest as high as you can, while keeping your core engaged.
  • At the same time, lower your body into a squat position by bending your knees and pushing your hips back.
  • Ensure that your knees are in line with your toes and your weight is on your heels.
  • Slowly return to the starting position by straightening your legs and lowering your right foot back to the ground.
  • Repeat the movement with your left knee.
  • Continue alternating knees for the desired number of repetitions.

Tips & Tricks

  • Ensure proper form by keeping your knees aligned with your toes during the squat.
  • Engage your core throughout the exercise to improve stability and balance.
  • Start with a lighter weight or no weight at all until you have mastered the movement.
  • Focus on the mind-muscle connection to maximize the effectiveness of the exercise.
  • Incorporate a full range of motion by squatting down as low as comfortable for you.
  • Breathe out as you push through your heels to stand up, and inhale as you lower down.
  • Warm up before performing high knee squats to prepare your muscles and joints.
  • Gradually increase the intensity and weight of your squats as your strength improves.
  • Don't rush the exercise; aim for controlled and deliberate movements.
  • Allow for proper recovery by giving yourself rest days in between high knee squat sessions.
  • Stay consistent with your workouts and make high knee squats a regular part of your fitness routine.

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