How to do high knees
High knees are a cardio exercise where you run in place and drive each knee up to hip height. They raise your heart rate fast and train your hip flexors, quads and calves, with your core keeping you upright.
- Cardio
- No equipment
- 30 reps
high knees exercise, running in place with high knees
How to do it
- Stand tall with your feet hip-width apart and your arms bent at about 90 degrees.
- Drive your right knee up to hip height while your left arm swings forward.
- Put your right foot down softly on the ball of your foot.
- At once drive your left knee up and swing your right arm forward.
- Keep switching legs at a quick, steady pace, and count each knee as one rep.
Form cues
- Knees to hip height
- Stay on the balls of your feet
- Pump your arms
- Chest up, do not lean back
Muscles worked
Main: heart and lungs, hip flexors, quads
Also: calves, core, glutes
Common mistakes
- You lean back to lift your knees. Fix: Keep your chest up and lean a tiny bit forward from the ankles.
- Your knees only reach halfway. Fix: Slow down until each knee reaches hip height, then build speed again.
- You land hard on your heels. Fix: Land quietly on the balls of your feet with soft knees.
- Your arms hang still. Fix: Swing your arms in time with your legs, opposite arm to opposite knee.
Make it easier: Marching in place
Lift one knee at a time to hip height without a jump, and keep one foot on the floor at all times.
Make it harder: Sprint high knees
Go as fast as you can for 20 seconds, rest 10 seconds, and repeat several rounds.
In a workout
Do 30 knees (15 per leg) at a fast pace, rest 30 seconds and repeat 3 times. It also works as a warm-up move before squats or lunges.
Safety: This is a jumping move, so take care if you have knee, ankle or heart problems, and stop if you feel chest pain or dizziness.
Questions
What muscles do high knees work?
They work your hip flexors, quads and calves, and your glutes and core help. They are also a cardio move that raises your heart rate.
Are high knees good cardio?
Yes. They raise your heart rate within seconds and need no space, so they suit short intervals at home.
Can I do high knees without jumping?
Yes. March in place and lift each knee to hip height. This is quieter and kinder to your joints.
