High Knees
Running in place while driving the knees up to hip height. Develops hip flexor drive, coordination and conditioning; often used in warm-ups.
Primary muscles
- Hip Flexors
- Quadriceps
- Cardiovascular System
Secondary muscles
- Calves (Gastrocnemius)
- Abs (Rectus Abdominis)
- Soleus
- Sets
- 3–4
- Duration
- 20–40 sec
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall with feet hip-width apart and arms bent at your sides.
Drive one knee up to about hip height.
Quickly switch legs, bringing the other knee up as the first foot lands.
Land on the balls of your feet and pump your arms.
Keep your torso upright and continue at a fast pace.
Breathing: Take quick, rhythmic breaths without holding your breath.
Coaching tips
Knees to hip height
Stay tall
Quick ground contacts
Common mistakes
Leaning back
Knees not rising high enough
Landing heavily on the heels
Safety notes
Use a softer surface and moderate speed if you have knee or ankle issues.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.