High Knees: How To, Form & Muscles Worked

Name: High Knees — exercise demonstration
Uploaded: 2026-09-06T00:00:00+00:00
Description: Perform rapid, in-place alternating knee drives using only your bodyweight; the movement raises heart rate and primarily loads the glutes.

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 (Iliopsoas (Hip Flexors)), Quads (Quadriceps Femoris), Calves (Gastrocnemius & Soleus)
Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Abs (Rectus Abdominis)

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.

Frequently asked questions#

What muscles does the High Knees work?

The High Knees primarily works the hip flexors, quads, calves. The glutes, hamstrings, abs assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the glutes, hamstrings, abs, lighten the load and slow the lowering phase.

What equipment do I need for the High Knees?

None. The High Knees is a bodyweight exercise, so all you need is enough space to move through the full range of motion.

Is the High Knees suitable for beginners?

Yes. The High Knees is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the High Knees?

Cobra Pose, Flutter Kicks, Hanging Knee Raise all train the same primary muscles as the High Knees. Pick whichever one matches the equipment in front of you.

How to do the High Knees#

Muscles worked#

Common mistakes#

Plan your sets

Frequently asked questions#

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