High knees
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Muscles worked
- High load
- Cardiovascular
- Low load
- Calves, Core, Hip flexors, and Quads
Not shown on the map: Cardiovascular and Hip flexors
Primary muscles
Secondary muscles
How to do it
Run in place, driving each knee up to hip height with a quick, rhythmic cadence and pumping the arms as if sprinting. Land lightly on the balls of the feet and keep the torso tall — leaning back to force the knees higher costs more than it gives. Scale the intensity with cadence: march it as a low-impact version, sprint it for a finisher.
Form cues
- Knees to hip height, land on the balls of the feet
- Stay tall — do not lean back to lift the knees
Safety
Talk to a professional before this exercise if you have any of the following:
KneeAnkle
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.