Full Body · Conditioning
High Knees
High knees is a conditioning exercise where you run on the spot, driving each knee up to hip height while pumping your arms. It raises the heart rate quickly, trains the hip flexors, quads and calves, and is used as a warm-up, a cardio interval and a sprint technique drill. It needs no equipment and very little space.
Also known as: High knee run, High knees running in place, High knee drill, Running high knees
- Muscle group
- Full Body
- Movement pattern
- Conditioning
- Type
- Compound
- Equipment
- None
- Difficulty
- Beginner
What muscles does the high knees work?
Primary movers
- Hip flexors
- Quadriceps
- Calves
Assisting muscles
- Gluteus maximus
- Hamstrings
- Core
- Shoulders
The hip flexors lift each knee to hip height, and they work harder in high knees than in normal running because of the exaggerated knee drive.
The calves and quads absorb each landing and push off for the next step. Staying on the balls of the feet keeps the calves working throughout.
The core keeps the torso upright against the rapid alternating leg movement, and the shoulders drive the arms in time with the legs.
Sprint coaches use high knees to reinforce front-side mechanics, the knee lift and foot placement that help sprinters run fast. Done slowly and precisely, they are a technique drill. Done fast, they are a conditioning tool.
How to do the high knees
Setup
- 1
Stand tall with feet hip-width apart.
- 2
Bend your elbows to about 90 degrees, ready to pump your arms.
- 3
Brace your core lightly and look straight ahead.
Execution
- 1
Drive one knee up towards hip height while staying on the ball of the standing foot.
- 2
Quickly switch legs, bringing the other knee up as the first foot lands.
- 3
Pump your arms in opposition to your legs, as if sprinting.
- 4
Land softly on the balls of your feet, directly under your hips.
- 5
Keep your torso tall rather than leaning back.
- 6
Maintain a quick, steady rhythm for the set duration.
Common high knees mistakes
Leaning back
Leaning the torso back to lift the knees higher, which reduces hip flexor work and strains the lower back.
The fix: Stay tall with a slight forward lean, like a sprinter.
Knees too low
Shuffling with low knees, which turns the exercise into jogging on the spot.
The fix: Aim for hip height on every rep. Slow down if needed.
Landing on the heels
Landing heavily on the heels, which sends impact through the knees.
The fix: Stay light on the balls of your feet.
Arms not moving
Keeping the arms still or crossing them across the body.
The fix: Pump the arms forward and back in time with the legs.
How many sets and reps?
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Warm-up | 2 | 20–30 s | Bodyweight, moderate pace | 15–30 s |
| HIIT conditioning | 6–10 | 20–30 s | Bodyweight, maximum pace | 30–40 s |
| Sprint drill | 3–4 | 10–20 m travelling | Bodyweight, precise form | 60 s |
Use high knees in a warm-up, as part of a HIIT circuit or as a sprint drill. For conditioning, 20 to 30 seconds at maximum pace with short rest is effective. For technique, move forward slowly over 10 to 20 metres, focusing on knee height and foot placement.
Running the high knees in your next block? Hercules logs every set, shows last session's numbers before you lift, and suggests when to add weight.
Get it on Google PlayHigh Knees variations and alternatives
Marching High Knees
EasierLifting the knees at walking pace removes the impact. Good for beginners.
Butt Kicks
AlternativeA running drill that kicks the heels back, targeting the hamstrings.
Mountain Climbers
AlternativeThe same knee drive from a plank position, with more core work.
Jumping Jacks
EasierAnother simple, no-equipment cardio exercise.
Frequently asked questions
What muscles do high knees work?
The hip flexors, quads and calves do most of the work, with the glutes, hamstrings, core and shoulders assisting.
Are high knees good cardio?
Yes. They raise the heart rate quickly and are effective in HIIT circuits. They need no equipment and very little space.
Do high knees burn belly fat?
No exercise burns fat from a specific area. High knees burn calories and improve fitness, which can help with overall fat loss alongside diet.
How long should I do high knees?
Intervals of 20 to 30 seconds work well for conditioning. For a warm-up, two rounds of 20 to 30 seconds is plenty.
Are high knees bad for your knees?
Not when you land softly on the balls of your feet. If you have knee discomfort, try marching high knees with no impact.
Hercules tracks every high knees you log, shows you last session's numbers before you lift, and flags when your progress stalls.
Get it on Google Play