High knees
Running in place with high knee drive: interval work for the legs, core and heart.
How to do it
- Stand tall with feet hip-width apart, the torso lightly lengthened upward.
- Start running in place, lifting the knee above waist level.
- Land softly on the front of the foot, under the hips.
- Swing the arms opposite to the legs, elbows bent.
- Keep the torso upright without leaning back, and brace the core.
- Do the work interval at a fast tempo, then rest and repeat.
Key technique cue
Drive your knees above the waist, pump your arms, and stay on the balls of your feet.
Common mistakes
- ✕ Leaning the torso back
- ✕ Low knee lift, which turns it into ordinary jogging in place
- ✕ Landing on the heels
- ✕ Lazy arm action
Benefits
- ✓ Raises heart rate quickly
- ✓ Develops hip flexors and core muscles
- ✓ Improves coordination and foot speed
About the exercise
High knees is fast running in place or on the move, with the knee driven up to hip level and above. It loads the hip flexors, calves, abs and the cardiovascular system. It works well for warm-ups and interval blocks.
Updated
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.