core beginnerAI Tracked

High Knees

High knees — running in place with knees driven up to hip height. Cardio, core engagement, and hip flexor activation. Cardiovascular conditioning. Hip flexor strengthening. Zero equipment needed.

How to Do High Knees: Step by Step

  1. Drive knees up to hip height
  2. Stay on the balls of your feet
  3. Pump arms in sync with legs
  4. Keep core tight, chest up

Common Mistakes to Avoid

  • Knees not coming high enough
  • Leaning too far back
  • Landing flat-footed

High Knees Tips

  • Focus on speed AND height
  • Great for warm-ups or cardio finishers
  • Try 4x20 seconds with 10 seconds rest

Muscles Worked

corequadscalves
Equipment No equipment needed
Tracking Timed

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