How is this different from regular high knees?

High knee jumps focus on maximal vertical power and air time per rep, whereas standard high knees are a rapid cardio drill performed in place.

Can I do this exercise if I have knee issues?

Due to the high-impact nature of the landing, those with pre-existing joint issues should consult a professional or stick to low-impact regressions like marching.

How high should I pull my knees?

Aim to bring your knees at least to hip height, but prioritize a safe, controlled landing over maximum height during your first few sessions.

High Knee Jumps Guide: Explosive Leg Strength

Master the high knee jump with our expert guide. Improve hamstring power, vertical leap, and athletic performance with these plyometric steps.

How to Perform

Stand with your feet hip-width apart and your arms relaxed at your sides.
Bending your knees slightly to load the muscles, jump vertically as high as possible.
Pull your knees toward your chest at the peak of the jump while keeping your torso relatively upright.
Extend your legs back down quickly to prepare for the landing.
Land softly on the balls of your feet with a slight bend in the knees to absorb the impact.
Immediately reset your stance or transition into the next repetition.

Common Mistakes

Landing with locked knees which puts excessive stress on the joints.
Leaning too far forward in an attempt to bring the knees higher.
Landing flat-footed instead of rolling from the midfoot to the heel.

Muscles Worked

Primary movers

Hamstrings

Stabilizers

Glutes
Quads
Calves
Hip Flexors

Related Guides

Hamstrings · Legs