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High Knees

DMOOSE

High Knees

Table of Contents

Exercise Description

Main Target Muscles

Legs, Thighs and Hips 

Secondary Target Muscles

Shoulders and arms

Workout Type

Cardio

Gym Gear

Bodyweight

Fitness Level

Beginner 

Compound/Isolated 

Compound 

Power Move 

Static

High Knees Overview

High knees might seem like a simple exercise to perform, but doing just a few sets of this high-energy move will get your heart pumping, and activate your lower body and core muscles. 

What’s more, high knees can serve as a warmup, cardio between resistance training exercises, or part of a high-intensity interval training workout.

How to Do it

  1. Stand tall with your feet almost hip-to-shoulder-width apart and your arms at your sides.
  2. Looking straight ahead, open your chest, and engage your core muscles.
  3. Begin by bringing your right knee toward your chest, slightly above waist level. Simultaneously, move your left hand up in a pumping motion.
  4. Quickly lower your right leg and left hand.
  5. Repeat with your left leg and right hand.
  6. Alternate your right and left leg for the desired time.

Tips on High Knees

  1. Take 30-60 seconds off after a set.
  2. If you can't handle high speed, you can do it slowly

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