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how to do high knees

Running on the spot with an exaggerated knee lift sounds simple, yet within 30 seconds of high knees your heart rate climbs and your hip flexors and quads start to feel it. Unlike jumping jacks, which move side to side, this drill trains the forward drive you use for running and stairs, and it asks your core to keep your torso upright while the legs pump. It suits anyone wanting quick cardio with zero setup. Height matters more than speed; if your knees drop below hip level as you tire, slow the pace and lift them again.

▶ watch high knees on the dedicated video page

primary muscleship flexors, quads
also workscalves, hamstrings
levelbeginner
equipmentnone — bodyweight
typetimed hold

how it’s done, step by step

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Begin by lifting your right knee towards your chest as high as possible while simultaneously swinging your left arm forward.
  3. Quickly switch to lift your left knee towards your chest while swinging your right arm forward, mimicking a running motion.
  4. Continue to alternate knees rapidly, maintaining a steady rhythm and engaging your core. Repeat for the desired duration or number of repetitions.

how much: Start with 3 rounds of 30–40 seconds, and add knee height before pace, only while your posture stays tall.

form tips from the wandelbar coaches

  • Drive each knee up to hip height, thigh parallel to the floor, before switching legs.
  • Stay tall with your chest lifted rather than hunching forward over your knees.
  • Land lightly on the balls of your feet, pumping your arms bent at 90 degrees like a sprinter.

common mistakes

  • Knees creeping lower as you tire — slow the tempo and hold your palms at hip height as a target to tap.
  • Leaning back and slumping through the waist — tighten your abs and keep your shoulders stacked over your hips.
  • Pounding the floor on your heels — stay on the balls of your feet and keep each contact short.

make it easier or harder

easier
Lower the target to waist height and slow the pace; a light jog in place with modest knee lift is a fine starting point.
harder
Turn each round into sprint intervals: ten seconds at your fastest pace, ten seconds easy, repeated until time runs out.
quieter
In an apartment, march in place with a fast knee drive and quick arm swing, keeping one foot on the floor at all times.
high knees mid-stride: one thigh raised to hip height, opposite arm swinging forward
high knees — correct starting position

similar bodyweight exercises

burpees plank phase: hands under shoulders, legs kicked back, body in one line burpees jumping jacks open position: feet wide, arms overhead forming an X shape jumping jacks bear crawl: hands and feet on floor, knees hovering, back flat bear crawl skater hops landing: balanced on one bent leg, other leg crossed behind, arms swinging skater hops squats at the bottom: thighs parallel to the floor, arms reaching forward for balance squats lunges bottom position: front thigh parallel, back knee hovering just above the floor lunges

never wonder what to train next

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