High Knees
Bodyweight, hip flexors and quadriceps
High knees is running in place while lifting the knees to hip height. It raises the heart rate fast and works the hip flexors and quadriceps, with the calves helping. It suits almost anyone as a warm up or part of a circuit.
Setting up
- Stand tall with the feet hip width apart.
- Bend the elbows and let the arms move freely.
How to do a high knees
- Drive one knee up to hip height.
- Land lightly on the ball of the foot as the other knee rises.
- Swing the arms with the legs.
- Keep the chest tall.
- Keep a quick, steady pace for the time you set.
Breathing. Breathe in a steady rhythm through the set.
Muscles worked
- Mainly
- Hip flexors and quadriceps
- Also
- Calves and abdominals
Common mistakes
- Leaning back. The chest should stay tall, so brace the belly.
- Knees staying low. Low knees cut the work, so lift them to hip height.
- Landing heavily. Light feet keep the rhythm, so stay on the balls of the feet.
Easier and harder
- Easier
- Marching In Place
- Harder
- High Knees Run
Guide
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