High Knees
Run on the spot, driving each knee up to hip height with a quick arm swing. A short, intense conditioning drill that also warms up the hip flexors and calves. Choose it for intervals, or as a warm-up on the spot when there is no room to run or no equipment.
Updated
Primary muscles: Hip Flexors, Quadriceps, Calves. Supporting muscles: Core. Equipment: Bodyweight.
Muscles worked
Primary
Secondary
Equipment
How to do it
- Stand tall with your feet about hip width apart.
- Bend the elbows to 90 degrees and brace the core.
- Drive one knee up until the thigh reaches hip height.
- Land on the ball of the foot directly under the hips.
- Switch legs quickly, pumping the opposite arm with each knee.
- Keep the chest tall and the pace fast for the whole interval.
Watch for
- Leaning back to lift the knees higher.
- Knees dropping below hip height as the pace rises.
- Landing heavily on the heels.
Breathing
Breathe in short, steady breaths matched to the leg rhythm.
Tip
Work in intervals of 20 to 30 seconds, and march with high knees for a low-impact version.
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