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how to do high knees

High knees is a beginner-level bodyweight exercise that primarily works your hip flexors and quads, with support from your calves, hamstrings. No equipment needed — your bodyweight and a bit of floor space are enough.

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.

form tips from the wandelbar coaches

  • Lift your knees as high as possible while maintaining proper form and balance.
  • Move quickly but with control to maximize cardiovascular benefits and prevent injury.
  • Ensure your movements are balanced and coordinated to avoid straining your muscles.
high knees bodyweight hip flexors exercise — proper form demonstration
high knees — correct starting position

similar bodyweight exercises

squats bodyweight glutes exercise — proper form demonstration squats burpees bodyweight abs exercise — proper form demonstration burpees lunges bodyweight glutes exercise — proper form demonstration lunges jumping jacks bodyweight calves exercise — proper form demonstration jumping jacks wall sit bodyweight glutes exercise — proper form demonstration wall sit jump squats bodyweight quads exercise — proper form demonstration jump squats

never wonder what to train next

high knees is one of 1,300+ exercises in the wandelbar app — where you don’t pick exercises at all. Answer a few questions, get a personal 90-day bodyweight plan, and it reshapes itself after every session. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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