Cardio & HIIT
How to do High Knees
High knees are a running-in-place drill that builds cardio endurance, hip flexor strength and fast footwork.
- Difficulty
- Beginner
- Equipment
- None
- Sets & reps
- 3-4 rounds of 20-40 seconds
Target muscles
- Hip Flexors
- Quadriceps
- Calves
Also works
- Core
- Glutes
- Hamstrings
- Shoulders
PrimarySecondary
Technique
Step-by-step instructions
- Stand with feet hip-width apart and arms bent at 90 degrees.
- Drive your right knee up toward hip height.
- Quickly switch, bringing the left knee up as the right foot lands.
- Swing your arms in opposition like you are sprinting.
- Keep a fast, light rhythm for the full interval.
Common mistakes
- Leaning back to lift the knees.
- Landing flat-footed and heavy.
- Knees not reaching hip height.
- Forgetting to move the arms.
Benefits
- Improves cardiovascular fitness.
- Strengthens hip flexors and lower abs.
- Develops running speed and coordination.
- Great HIIT finisher.
Run in Place with High Knees
High knees combine the intensity of sprinting with the convenience of staying in one spot. Driving each knee up to hip height trains the hip flexors and core while spiking your heart rate, which makes the move a staple of HIIT circuits.
Make It Count:
- Pump the opposite arm with each knee.
- Stay on the balls of your feet.
- Keep your chest tall instead of leaning back.