High Knees
Also called high knee run, high knee drill
Quick answer
High knees are a running-in-place drill where you drive one knee up toward hip height, then the other, at a quick continuous pace while pumping your arms. They work the quads and hip flexors, with the calves, glutes and abs helping, and raise your heart rate.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
Secondary
How to do High Knees
- 1
Stand straight with legs hip width apart.
- 2
At a continuous pace, lift one knee then the other as high as you can towards your belly. Swing your arms, as if you’re running on the spot.
Form cues
- Drive each knee to about hip height, thigh near parallel to the floor.
- Land softly on the balls of your feet, right under your hips.
- Stand tall with your chest up; don't lean back to lift your knees higher.
- Pump your arms in opposition to your legs, as if sprinting.
- Keep foot contacts quick and quiet.
Breathing: Breathe rhythmically as you would while running, keeping your breaths evenly spaced and never holding them.
Common High Knees mistakes
Leaning back to get the knees higher
Stay tall with your ribs over your hips and lift your knees only as high as you can without leaning.
Landing heavily on the heels
Land on the balls of your feet and let your heels touch down lightly before the next lift.
Knees barely rising as you tire
Slow the tempo slightly so each knee still reaches around hip height.
Arms hanging still or crossing the body
Swing your arms forward and back from the shoulders, bent at about 90 degrees.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnersmarching or easy jogging pace | 2–3 | 15–30 s | 30–60 s |
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
High Knees variations and alternatives
Variations
- High-knee march
Lift one knee at a time without the hop for a low-impact option.
- Traveling high knees
Move forward across the floor for a running-drill feel.
- High-knee sprint intervals
Go as fast as you can for short bursts with longer rest for a harder session.
Alternatives
- Jumping Jacks
Another equipment-free cardio move with a side-to-side pattern.
- Mountain Climbers Fast
A similar knee drive done from a plank, with more upper-body and core work.
- Skater Hops
Lateral jumps that add balance and landing control.
- Jump In Jump Out
A squat-based jumping drill that puts more work on the quads and glutes.
High Knees FAQ
What muscles do high knees work?
High knees mainly work your quadriceps and hip flexors, which lift your thigh on every step. Your calves push you off the floor, your glutes and hamstrings help drive each leg back down, and your abs keep your torso upright. Because the pace is continuous, they also work your heart and lungs.
Are high knees good cardio?
Yes. Done at a quick pace for 20–40 seconds at a time, high knees raise your heart rate fast without any equipment, which makes them useful in circuits, interval sessions and warm-ups. How hard they feel depends on your speed and how high you lift your knees, so you can scale them from a gentle march to a sprint.
Are high knees bad for your knees?
For most people, no. The impact is similar to jogging, and landing softly on the balls of your feet keeps it moderate. If jumping bothers your knees, switch to a high-knee march where one foot always stays on the floor. If you feel sharp or lasting pain rather than effort, stop and get it checked by a qualified professional.
How long should I do high knees?
Beginners can start with 2–3 rounds of 15–30 seconds at an easy pace. For conditioning, work for 20–40 seconds at a fast pace and rest 20–60 seconds, repeating for 3–5 rounds. As a warm-up, 30–60 seconds at a moderate pace before your main session is usually enough.
Sources
Read more
- How to Boost VO2 Max for All-Rounded FitnessYou look good. You're strong. But if you can't sustain intensity, your aerobic fitness needs (a lot of) work. Here's how to boost VO2 max.5 min read
- 15-Minute Full-Body Cardio Home Workout - GymStreakYou don't need to workout for hours to get any benefits from exercise. If done right and given a high enough intensity, even as little as a 15 minute can be a super effective way to energise your body, get your muscles working and your heart pumping.5 min read
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