The high knees exercise has long been a staple of warm-up routines — and for good reason.
Doing high knees in place will get your heart pumping and your legs warm and primed for whatever your workout throws at you.
But don’t limit high knees to your warm-up; incorporate them into your high-intensity interval training (HIIT) workouts, use them throughout long workdays (mostly seated) to wake up your muscles, or perform a few mid-reps to change up a routine otherwise tired.
Exercise for high knees: step by step instructions
Program: Rough on the edges
Coaching: COREdio
- Stand straight with your feet hip-width apart and your arms at your sides.
- Raise your right knee as high as you can (but at least to hip level) while simultaneously bending your left elbow and raising your left arm in a running motion.
- Now quickly switch arms and legs, running in place for the allotted time or reps.
Benefits of high knees
Here are some of the benefits that high knees have to offer.
1. Work multiple muscle groups
“[High knees] work just about every muscle below your waist, including your glutes, quads, hamstrings, and calves,” says Trevor Thieme, CSCS, senior director of fitness and nutrition content at Beachbody.
“You will also feel the burn in your shoulders and core,” he adds.
In other words, high knees deliver a serious punch to the whole body.
2. Develop strength and endurance
High knees are a form of plyometric (jumping) exercise and as such can help you build not only lower body power, but better cardiorespiratory fitness as well.
3. Prepare the body for activity
With their full-body burn and cardio boost, high knees are a great addition to any warm-up routine. Throw them into the mix when it’s time to get your heart and muscles ready for your next run, HIIT session, or group fitness class.
4. Can be done anywhere
High knees can be done right in your living room. Or in the park. Or in your office. Or… you get the idea. Just clear a spot and get moving!
