High Knees
Running in place driving the knees high — classic warm-up and cardio drill, brutal at sustained pace.
Level: Beginner
Primary: Cardio
Secondary: Abs Quads
Movement: Compound
Type: Aerobic (Cardio)
Equipment: Body Weight
Sports: Football Running Soccer Track and Field
Target muscles
The hip flexors drive each knee up. The quadriceps and calves drive each step. The core braces. The cardiovascular system is the primary target. As a warm-up movement, high knees prime the hip flexors, calves, and cardiovascular system before harder work.
How to perform
Setup
Stand tall with feet hip-width apart. Take a breath.
Execution
Run in place, driving each knee up toward the chest as high as possible. Pump the arms in opposition for rhythm. Land lightly on the balls of the feet — quiet contacts. Maintain a steady cadence.
Common mistakes
- Heavy stomping. Light foot contacts.
- Not lifting the knees high. The knee height is the entire point.
- Slumping the torso. Stay tall.
- Holding the breath.
- Going too long without recovery.
Progressions and regressions
Regress to slow marching in place. To progress, work for time intervals, add resistance bands around the ankles, or chain with mountain climbers.
Programming notes
Warm-up and cardio. 30 seconds on / 30 seconds off for 4-8 rounds, two or three times a week. Excellent in HIIT circuits.
