Strength
High knees
A high-intensity bodyweight movement designed to drive your heart rate up while strengthening your lower body and core.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet hip-width apart and your arms at your sides.
Lift your right knee toward your chest as high as possible while simultaneously swinging your left arm forward.
Quickly switch legs, landing lightly on the ball of your right foot while driving your left knee upward.
Maintain a steady, rhythmic pace, alternating legs as if you are running in place.
Keep your chest upright and your core engaged throughout the entire duration of the set.
Land softly on your midfoot to balls of your feet to minimize impact on your joints.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Leaning too far backward to compensate for leg height
- Landing flat-footed or heavily on the heels
- Allowing the knees to drop below waist height
- Holding your breath rather than maintaining a steady respiratory rhythm
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.