High Knee Squat (VERSION 2)
The High Knee Squat (Version 2) is a dynamic and challenging exercise that combines the benefits of a squat with the added intensity of a high knee raise. This exercise targets multiple muscle groups, including the quadriceps, hamstrings, glutes, and hip flexors. It also engages the core muscles and improves balance and stability. Performing the High Knee Squat (Version 2) requires coordination and control. As you lower into a squat, you explosively drive one knee up towards your chest, bringing it as high as you can before returning it to the starting position. As you switch legs and repeat the movement, you will feel a significant activation of your lower body and a boost in your heart rate. Adding the high knee raise to the squat increases the level of difficulty and intensity, making it a fantastic exercise for building lower body strength, improving cardiovascular fitness, and burning calories. Incorporating this exercise into your routine can help enhance athletic performance, increase agility, and improve overall functional movement. Remember to warm up adequately before attempting this exercise and follow proper form to reduce the risk of injury. It is also essential to listen to your body and modify the exercise to fit your fitness level. As with any exercise, consistency is key to achieving desired results, so consider adding the High Knee Squat (Version 2) to your workout routine for a challenging and effective lower body workout.
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Instructions
- Start by standing with your feet shoulder-width apart and your arms relaxed by your sides.
- Begin the exercise by slowly lowering your body into a squat position, pushing your hips back and bending your knees.
- As you lower into the squat, simultaneously raise your right knee up towards your chest.
- Pause for a brief moment at the bottom of the squat position with your right knee still elevated.
- Return your right foot back to the ground while simultaneously pushing through your heels to raise your body back up into the starting position.
- Repeat the same sequence, this time raising your left knee towards your chest.
- Continue alternating between right and left knees for the desired number of repetitions.
Tips & Tricks
- Engage your core muscles throughout the exercise to maintain stability and control.
- Make sure to warm up before performing the exercise to increase blood flow and reduce the risk of injury.
- Focus on driving your knees up towards your chest as high as possible with each repetition.
- Maintain a good posture throughout the exercise, keeping your back straight and shoulders relaxed.
- Keep a controlled and steady pace throughout the exercise, avoiding any rapid or jerky movements.
- Use your arms to enhance the movement by swinging them rhythmically opposite to the knee raise.
- Gradually increase the intensity of the exercise by adding weights or resistance bands once you feel comfortable with the movement.
- Remember to breathe continuously and deeply during the exercise, inhaling and exhaling through your nose.
- Listen to your body and modify the exercise if you experience any pain or discomfort.
- Stay consistent with your workouts to see progress, aiming for at least 2-3 sessions per week.