High Knees

Hip FlexorsBodyweight

High Knees are a dynamic cardio drill that ramps up your heart rate, primes your hip flexors, and sharpens coordination. They're great for building stamina and explosive power.

How to do it

1Stand tall with your feet shoulder-width apart and elbows bent at 90 degrees like a runner.

2Run in place, driving your knees up toward your chest as high as possible.

3Keep your torso upright—don't lean back or round your shoulders.

4Pump your arms vigorously in sync with your legs to maintain momentum and balance.

5Land softly on the balls of your feet, avoiding heavy heel strikes.

6Maintain a brisk pace, driving your knees high on every single step.

Common mistakes

Not driving the knees high enough—if your knees stay low, you miss out on hip flexor and core activation.

Leaning backward or slouching—this puts unnecessary stress on your spine and cuts hip drive.

Landing flat-footed or on your heels, which sends high-impact shock through your ankles, knees, and back.

Keeping your arms still—pump your arms actively to build speed and balance.

Breathing

Keep your breathing steady and deep: inhale as you lift, exhale as you drop, or maintain a consistent rhythm suited to your speed.

Make it harder or easier

To make it easier: scale down to a march, focusing on knee height and clean posture before adding speed.

To make it harder: pick up the tempo, hold your palms at waist height to tap with your knees, or run for longer work intervals.

Add explosive hops on each step to turn it into a high-intensity plyometric burn.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.