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high knees — video demonstration

High knees: step-by-step guide with video, three form cues, common mistakes and how many reps to start with. Beginner bodyweight hip flexors exercise, no equipment.

watch for these things

  • 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.

→ full high knees guide — step-by-step instructions, muscles worked & all form tips

watch next

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

train it, don’t just watch it

high knees is one of 1,300+ exercises in the wandelbar app — answer a few questions, get a personal 90-day bodyweight plan with a guided video session every day, and it reshapes itself after every workout. free for 7 days.

train with a plan that adapts.

350+ exercises, guided sessions, zero equipment needed.

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