High Knees

High knees is a dynamic cardio exercise that boosts heart rate, strengthens lower-body muscles, and enhances coordination. This high-intensity movement engages multiple muscle groups, supporting endurance and leg strength. Adding high knees to your workout can elevate athletic performance, helping you reach your ideal thigh size and fitness goals.

In this guide, we’ll cover proper form, expert tips, and programming advice to maximize the benefits of high knees. High knees benefit both beginners and experienced athletes, enhancing leg workouts and overall fitness routines with their powerful, effective movements.

How To Do

  1. Stand with feet hip-width apart, arms relaxed at your sides.
  2. Lift your right knee toward your chest, simultaneously swinging your left arm forward. This movement simulates a running position.
  3. Lower your right foot quickly, then lift your left knee and swing your right arm.
  4. Alternate legs in a running motion, keeping your feet in place.
  5. Engage your core, maintaining an upright posture.
  6. Aim for a fast, controlled pace, lifting knees to hip height or above. Keep arm swing speed in sync with knee lift.
  7. Land on the balls of your feet, avoiding heels to reduce impact.
  8. Coordinate arms and legs for smooth, balanced movement.
  9. Breathe rhythmically, inhaling through your nose and exhaling through your mouth.
  10. Continue for the desired duration or repetitions.

Tips From Expert

  • Engage your core before starting the exercise. This helps you maintain a stable body position and balance as your knees come up.
  • Ensure each high knee is performed using a quality movement pattern. Think about the technique elements discussed and ensure each repetition is the same.
  • Aim to bring your knees to a 90-degree angle for each repetition. Avoid half repetitions or bringing your knees too high up to limit joint stress.
  • Make sure you land on the balls of your feet and not your heels to limit the impact of each movement. This is especially important on a hard surface.

Optimal Sets and Reps

Adapt high knees to different training styles by adjusting duration and intensity. Follow these optimal sets and reps:

Training Type Sets Reps
Strength Training 3–4 20–30 seconds
Hypertrophy 3–5 30–45 seconds
Endurance Training 4–5 45–60 seconds
Power Training 4–6 10–15 seconds (Explosive)
Optimal Sets & Reps of High Knees

How to Put in Your Workout Split

High knees are adaptable for multiple workout routines. Use them in warm-ups, cardio, and strength circuits to maximize their benefits.

  • For cardio, perform high knees in intervals: 3–4 sets of 30 seconds with rest periods in between for a heart-pumping burn.
  • As a warm-up, 2–3 sets of 30–60 seconds will elevate your heart rate and activate your leg muscles. This will prime them for intense activity.
  • To build explosive power, perform 4–6 sets of 10–15 seconds at maximum intensity, resting 30–45 seconds between each.
  • For endurance, integrate high knees into circuits, aiming for 45–60 seconds per set.
  • If targeting leg strength, add ankle weights or use high knees as active recovery between exercises.
  • For HIIT, alternate 30 seconds of high knees with 30 seconds of rest, repeating for 10–15 minutes. Modify duration and intensity to suit your fitness level and gradually progress for lasting gains.

Primary Muscle Groups

Quadriceps

Muscles located at the front portion of your upper legs, below your pelvis and above your knees. Consists of four parts.

Hamstrings

Muscles located at the back of your upper leg, below your glutes and above your calves. Consists of three muscles.

Gastrocnemius

Muscles located at the back of your lower leg and consists of your calf. Starts just behind your knee and extends to your ankle.

Soleus

Muscles located behind your gastrocnemius sitting slightly deeper. Runs down your leg and connects with the gastrocnemius to make your Achilles tendon.

Quadriceps

High knees strongly activate the quadriceps, the primary muscles at the front of the thighs. This exercise engages all four quadriceps muscles: the rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius. Each high knee lift flexes the hip, creating a powerful upward motion essential for leg strength.

Research indicates high knees engage up to 60% of the quadriceps' maximum voluntary contraction, substantially improving leg stability and endurance. This high activation level makes high knees effective for building strength, balance, and coordination across fitness routines.

Hamstrings

The hamstrings, located along the back of the thigh, are key to the controlled, powerful movements in high knees. They work with the quadriceps to stabilize the knee, engaging at least 40% of their MVC with each rep. This high engagement assists in driving the knee up quickly while managing the leg’s descent, enhancing both power and endurance.

Gastrocnemius

The gastrocnemius, the prominent calf muscle, powers each step in high knees by providing essential push-off strength. This muscle supports ankle plantarflexion (pointing the toes down), propelling the body upward with around 40%–60% muscle activation. Such engagement enhances explosive movement, making high knees highly effective for building lower leg strength and stamina.

Soleus

The soleus, a deep calf muscle, plays a stabilizing role in high knees, aiding in leg switching and balance. Working with the gastrocnemius, it engages around 25% of MVC during the movement, enhancing ankle stability and supporting effective push-off. This steady activation is vital for boosting lower leg endurance and balance.

Secondary Muscle Groups

Gluteus

Large, superficial muscles located at your buttocks just below your lower back area.

Hip Abductors

Muscles located between your lower back and perineum. Consists of three muscle groups.

Hip Adductors

Muscles located at the upper inside part of your legs between your quads and hamstrings.

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Iliopsoas

Muscles starting at your back, moving through your pelvis connecting just below your groin.

Iliopsoas

The iliopsoas muscle, made up of the iliacus and psoas major, is vital for knee lift during high knees. It can achieve up to 60% activation, enhancing hip flexor strength. Strengthening this muscle improves hip mobility and core stability, which is crucial for overall athletic performance and movement efficiency.

Hip Abductors

The hip abductors and adductors play a crucial role in stabilizing the pelvis during high knees. These muscle groups engage isometrically, meaning they activate without changing length.

The hip abductors (gluteus minimus, gluteus medius, tensor fasciae latae) help reduce lateral movement, while the adductors maintain leg alignment. This enhances lateral stability and prevents excessive inward or outward knee movement.

Hip Adductors

This muscle group is comprised of the adductor longus, adductor brevis, adductor magnus, gracilis, and obturator externus musles. During high knees, adductors activate to draw the leg towards the body's midline.

They contract isometrically with their antagonists, the abductors, preventing lateral movement. This simultaneous activation stabilizes the hip and maintains proper leg alignment throughout the exercise.

Gluteus

The glutes, especially the gluteus maximus, are vital during high knees. They stabilize your pelvis and assist in explosive movement, activating up to 35% of their maximum voluntary contraction. Regularly performing high knees strengthens and tones the glutes, contributing to better power generation and hip stability in your workouts.

Lower Rectus Abdominis

The lower rectus abdominis plays a crucial role during high knees, contracting powerfully to lift the knees and stabilize the pelvis. This significantly contributes to toning the lower core.

A study on knee tuck exercises, which closely resemble high knees, examined lower abdominal activation. Results showed that the lower abdominals can reach up to 50% of their maximum voluntary contraction during this movement. This suggests that high knees are an effective exercise for strengthening the lower abs.

Upper Rectus Abdominis

The upper rectus abdominis stabilizes the torso during high knees. While the lower abs work to lift the knees, the upper portion contracts isometrically. This action maintains an upright posture and prevents excessive arching of the back.

Research on similar exercises indicates that the upper abdominals can also reach around 50% MVC during high knees. This helps to support spinal stability and overall core strength.

Obliques

The oblique muscles prevent excessive side-to-side movement of the torso, ensuring a smooth and controlled exercise execution.

Studies on similar movements suggest that the obliques can be activated at 25% to 40% of their MVC during high knees. This engagement contributes to improving core strength and also enhances rotational stability.

Together, the lower rectus abdominis, upper rectus abdominis, and obliques work to support posture and enhance overall performance. To focus on targeting the obliques, specific oblique exercises should be considered.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Bodyweight Calf Raise

Bodyweight Squat

Bodyweight Bulgarian Split Squat

Cobra Stretch

Standing Quadricep Stretch

Seated Forward Bend

Bodyweight Single-leg Deadlift

Burpees

Butt Kickers

Jumping Jacks

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Hack Squat

Squat To Overhead Press

Barbell Deadlift

Barbell Stiff Leg Deadlift

Barbell Squat

Dumbbell Standing Calf Raise

Dumbbell Lunge

Dumbbell Stiff Leg Deadlift

Front Squat

Dumbbell Split Squat

Who Should Do?

Athletes And Runners

Athletes and sports enthusiasts can significantly benefit from incorporating high knees into their training. This dynamic exercise enhances cardiovascular endurance while building explosive leg strength. It is particularly useful for runners, soccer players, and basketball players, improving speed, coordination, and agility. 

The quick, repetitive motion of high knees also serves as an effective warm-up, elevating heart rate and increasing blood flow to the muscles. By regularly practicing high knees, athletes can develop greater power and resilience, which are essential for peak performance in competitive sports.  

Fitness Beginners

High knees are an excellent choice for fitness beginners looking to enhance their cardio fitness and leg endurance. Starting with low repetitions allows new exercisers to master the form without overexerting themselves. This exercise effectively targets multiple muscle groups, providing a full-body workout that can be performed anywhere.

Additionally, high knees are easily incorporated into various routines, from warm-ups to circuit training. As beginners progress, they can gradually increase intensity and duration, helping to build confidence and stamina. By making high knees a staple in their workouts, newcomers can achieve noticeable improvements in their overall fitness.

Who Should Not Do?

People With Knee Issues

Due to their high-impact nature, individuals with knee injuries or chronic conditions should avoid high knees. The quick upward motions can strain the knee joints, potentially exacerbating existing injuries. 

Those with arthritis or other knee issues may find the exercise too intense and could risk further damage. It’s crucial for these individuals to consult a healthcare professional before attempting high knees. They should consider lower-impact alternatives that can provide similar benefits without stressing the joints.

Exercises like gentle cycling or swimming may be better suited for maintaining fitness without risking injury.

Lower Back Pain Sufferers

Those suffering from lower back pain should approach high knees with caution or skip them altogether. The rapid movements involved can increase the risk of aggravating existing back issues. Engaging the core while performing high knees requires a certain level of stability, which may be compromised for individuals with back pain. 

It’s essential for these individuals to prioritize their comfort and safety, opting for exercises that focus on core strengthening and stability without the high-impact nature of high knees. Alternatives like walking or gentle stretching can provide a safer way to stay active.

Benefits Of High Knees

Improved Cardiovascular Health

High knees serve as an exceptional cardiovascular exercise, elevating your heart rate and promoting better overall heart health. Regular high knee exercises boost endurance and stamina. This improvement enhances performance in daily activities and more intense workouts.

High knees challenge your heart, improving cardiovascular fitness. This leads to a more efficient heart and better blood circulation. Regular high knee exercises contribute to long-term heart health. This practice lowers heart disease risk and improves overall well-being.

Enhanced Leg Strength

This high-intensity exercise effectively targets multiple muscle groups in the lower body, particularly the quadriceps, hamstrings, and calves. The repetitive knee lifts help build and tone leg muscles, increasing strength and definition. As you consistently engage in high knees, you’ll notice improvements not only in muscle tone but also in your overall lower body power. 

This exercise enhances your ability to perform daily movements with ease and supports your athletic performance in activities like running, jumping, and other sports. High knees are a great addition to any leg workout routine.

Boosted Coordination

High knees are not just about strength and endurance; they also enhance coordination and agility. The rhythmic, dynamic nature of the movement requires the simultaneous engagement of both the upper and lower body, fostering a better mind-body connection. 

High knees improve balance and coordination. This enhancement translates to better performance in various physical activities and sports. The increased agility will make you more versatile in your workouts, allowing you to navigate movements more fluidly.

Frequently Asked Questions

What does doing high knees do?

High knees significantly enhance cardiovascular fitness and strengthen leg muscles. This dynamic exercise also improves coordination, boosts overall agility, and increases endurance, making it a valuable addition to any workout routine.

Are high knees fast or slow?

High knees are typically performed at a moderate to fast pace, effectively elevating the heart rate for maximum cardiovascular benefit. Beginners can start slowly, gradually increasing speed as they build strength and confidence in their technique.

Are high knees better than running?

High knees and running each offer distinct benefits. While high knees enhance explosive power and running form, they aren’t substitutes for each other. High knees provide intense bursts, whereas running delivers sustained cardiovascular endurance.

Do high knees build abs?

High knees effectively engage the core isometrically, promoting stability and toning the abs with regular practice. However, while they contribute to core strength, they aren’t primarily focused on building abdominal muscles. They serve as more of a dynamic full-body exercise.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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