How to Do the High Knees
High knees are a fast running-in-place drill where you drive each knee up to waist height while pumping your arms. They raise your heart rate quickly and train hip flexors, quads and core. They work well as a warm-up, a cardio burst or a no-equipment conditioning move.
Log every set of your High Knees in Superlift
Muscles worked
Primary
- Quads
- Abs
Secondary
- Calves
- Glutes
How to do the High Knees
- 1
Stand tall with your feet hip-width apart.
- 2
Drive one knee up to waist height.
- 3
Pump your opposite arm in a running motion.
- 4
Quickly switch to the other knee.
- 5
Stay on the balls of your feet and keep a quick pace.
- 6
Keep your chest tall and your core braced.
- 7
Continue for your set time or reps.
Form cues to remember
- Knees to waist height
- Stay on the balls of your feet
- Pump your arms
- Chest tall
Common mistakes
Leaning back
Stand tall and brace your abs so your torso stays upright.
Low knee drive
Drive each knee to waist height and keep your pace quick.
Landing flat-footed
Stay on the balls of your feet with quick, light steps.
Swinging your arms across your body
Pump your arms front to back in a running motion.
Sets and reps
| Conditioning | 6–10 rounds of 20–40 seconds, with 20–30 seconds rest |
|---|---|
| Mobility | 30–60 seconds as part of a dynamic warm-up |
This is a high-impact drill on your feet and ankles, so land lightly. If you have joint pain, march with high knees without jumping.
Superlift for iPhone
Track your High Knees and watch it go up
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High Knees FAQ
Are high knees a good cardio exercise?
Yes. They raise your heart rate quickly with no equipment, though the impact can be tough on sore joints.
How can I make high knees easier?
March instead of running, lower your knee height, or slow the pace until your form feels smooth.
What muscles do high knees work?
Your hip flexors, quads and abs lift your knees, while your calves and glutes help you stay springy.
