High Knees 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Quads
Secondary Targets
Execution
Compound
Force Type
Jump
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
High Knees is a dynamic bodyweight exercise that primarily targets the quads while also engaging the hip flexors. It involves rapidly alternating lifting each knee toward the chest while coordinating opposite arm movements, promoting cardiovascular endurance, agility, and lower-body strength. This exercise improves core stability, coordination, and explosive power, making it effective for warm-ups, conditioning, and high-intensity interval training.
How to Perform
Stand tall with your feet about hip-to-shoulder-width apart and arms relaxed at your sides.
Engage your core and keep your chest open while looking straight ahead.
Begin by lifting your right knee toward your chest, slightly above waist level, while simultaneously driving your left arm upward in a pumping motion.
Quickly lower your right leg and left arm back to the starting position.
Immediately lift your left knee toward your chest while pumping your right arm upward.
Continue alternating legs and arms at a rapid, controlled pace.
Maintain an upright posture throughout, keeping your core engaged and landing lightly on the balls of your feet.
Breathe rhythmically, coordinating your movements with your inhales and exhales.
Perform for the desired duration or number of repetitions, focusing on speed and form.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your chest upright and core engaged throughout the movement.
Land softly on the balls of your feet to reduce impact on your joints.
Drive your knees as high as possible to maximize quad and hip-flexor activation.
Pump your arms vigorously to help maintain rhythm and momentum.
Maintain a quick, controlled pace without sacrificing form.
Avoid leaning back or forward; stay upright to protect your lower back.
Focus on smooth, alternating leg movements rather than stomping.
Breathe consistently and avoid holding your breath.
Keep shoulders relaxed to prevent tension in the neck and upper back.
Engage your core to stabilize your torso and improve balance.
How Not to Perform
Do not lean forward or backward, which can strain the lower back.
Avoid landing heavily on your heels or flat feet to prevent joint impact.
Do not let your knees drop below waist level, which reduces quad and hip-flexor engagement.
Avoid flailing your arms; keep them controlled to maintain rhythm.
Do not rush the movement at the expense of proper form.
Avoid tensing your shoulders or neck, which can cause discomfort.
Do not hold your breath; maintain steady breathing.
Avoid locking your knees when landing, which can stress the joints.
Do not slouch or round your upper back, which reduces core activation.
Avoid moving only your legs without coordinating arm movement, which wastes energy and reduces efficiency.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
