CARDIO · CARDIO
High Knees
A running-in-place drill emphasizing quick knee lift and rhythmic footwork.
Primary musclesHip flexors, Quads
Secondary musclesCalves, Core
EquipmentBodyweight
DifficultyBeginner · Conditioning
How to perform
- Stand tall and brace lightly.
- Alternate lifting the knees toward the torso at a controlled pace.
- Use short, quiet contacts with the floor.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the hip flexors as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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