Legs
high knees
Stand tall with feet hip-width apart, arms bent at your sides. Engage your core, keeping your chest lifted and gaze forward.
- Equipment
- No Equipment
- Difficulty
- Intermediate
- Focus Area
- Legs
- Injury risk
- Low
Primary muscles
- hip flexors
- quadriceps
Secondary muscles
- gluteus maximus
- hamstrings
- gastrocnemius
- soleus
- rectus abdominis
- obliques
Target muscles
- legs
- abs
How to perform
- 1
Stand tall with feet hip-width apart, arms bent at your sides.
- 2
Engage your core, keeping your chest lifted and gaze forward.
- 3
Rapidly alternate lifting one knee towards your chest, aiming for hip height.
- 4
Pump your arms in opposition to your legs, as if running.
- 5
Land softly on the balls of your feet, maintaining a light and quick pace.
- 6
Breathe steadily throughout the movement.
Safety & form
Train smart. Read these notes before adding heavy load.
