Perform rapid, in-place alternating knee drives using only your bodyweight; the movement raises heart rate and primarily loads the glutes.
How to do the High Knees#
- Stand tall with feet hip-width and arms relaxed at your sides.
- Brace your core and drive one knee upward toward hip level while the opposite arm swings forward.
- Land softly on the ball of the foot and immediately drive the other knee up to continue the rhythm.
- Keep your chest upright and maintain a quick, consistent cadence for the chosen duration.
- Breathe evenly and stay light on each landing to preserve speed and reduce impact.
Muscles worked#
- Primary: Hip flexors, Quads, Calves
- Secondary: Glutes, Hamstrings, Abs
Common mistakes#
- Leaning backward or hunching forward instead of keeping an upright torso.
- Not lifting knees high enough to achieve full range of motion.
- Landing heavily on the heels instead of the balls of the feet.
- Failing to use arm drive, which reduces rhythm and intensity.
