High Knees Exercise Guide: Form, Benefits, and Steps

Master high knees with our guide. Improve your cardiovascular fitness and hip flexor strength with proper form and bodyweight technique.

How to Perform

1. Stand with your feet hip-width apart and your arms at your sides.
2. Lift your right knee toward your chest as high as possible while simultaneously swinging your left arm forward.
3. Quickly switch legs, landing lightly on the ball of your right foot while driving your left knee upward.
4. Maintain a steady, rhythmic pace, alternating legs as if you are running in place.
5. Keep your chest upright and your core engaged throughout the entire duration of the set.
6. Land softly on your midfoot to balls of your feet to minimize impact on your joints.

Common Mistakes

• 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

Primary movers

• Hip Flexors

Stabilizers

• Quads
• Calves
• Abdominals
• Glutes

Related Guides

• 2 Handed Kettlebell Swing — Strength
• 3D lunge warmup — Strength
• 4-count burpees — Strength

Hip Flexors · Strength