Duration exercise

High Knees form, muscles worked, and workout tracking

High knees is a running-in-place drill in which the knees are driven rapidly toward hip height, working the hip flexors, quadriceps, and calves while elevating heart rate. Lifters and athletes use it as a warm-up to raise body temperature and prime sprint mechanics, or in timed intervals as a low-equipment conditioning tool that develops leg turnover, coordination, and cardiovascular fitness.

High Knees illustration

How to do High Knees

  1. 1Stand tall with your feet hip-width apart and your arms bent at roughly 90 degrees.
  2. 2Begin jogging in place, driving each knee up toward hip height while staying on the balls of your feet.
  3. 3Pump your arms in rhythm with your legs and keep your chest upright rather than leaning back.
  4. 4Breathe steadily and keep a quick, springy cadence, striking the ground lightly under your hips.
  5. 5Maintain the effort for the prescribed time, easing the pace rather than letting your knee height collapse as you fatigue.

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Track High Knees in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.