Primary
Cardio
Secondary
Hip Flexors, Quadriceps, Calves
Equipment
None
Difficulty
Beginner
Type
Squat
See how High Knees could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
High knees combine running in place with exaggerated knee drive, creating an effective cardio exercise that also develops hip flexor strength and running mechanics. This drill elevates heart rate quickly while reinforcing proper running form.
When to use it
Use for warm-ups, cardio bursts, or HIIT circuits.
Who it's for
All fitness levels. Easily scaled by adjusting speed.
Drive your knees up to hip height or higher with each step. Stay on the balls of your feet and pump your arms aggressively in opposition to your legs. Keep your chest up and core tight throughout.
Also targets: Hip Flexors, Quadriceps, Calves
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Stand tall with feet hip-width apart.
Drive your right knee up toward your chest.
Quickly switch, driving left knee up.
Pump your arms in opposition to your legs.
Continue alternating at a rapid pace.
Drive knees up to hip height or higher.
Stay on the balls of your feet.
Pump arms aggressively for more intensity.
Keep your chest up and core tight.
Use for dynamic warm-ups, cardio bursts in HIIT circuits, or running preparation. Program 3-4 sets of 30-45 seconds with 15-30 seconds rest. Increase speed for greater intensity.
Knees not reaching hip height.
Losing hip position during the High Knees changes the loading pattern and can reduce the intended work for your Hip Flexors. Keep your hips aligned with the setup cues and move only through the range you can control.
Leaning too far back or forward.
Changing your back position during the High Knees can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
Flat-footed landing.
Your foot position during the High Knees determines how force transfers through your body. Keep your feet flat with weight distributed evenly — losing contact with the ground means you're losing power and stability.
Arms not moving with legs.
Squatting patterns like the High Knees coordinate the hips, knees, and feet. Keep those positions consistent and use a range you can control while your Hip Flexors carries the intended load.
All fitness levels. Easily scaled by adjusting speed.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 30-45 seconds. Rest 15-30 seconds between sets.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how High Knees could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the High Knees
The High Knees primarily targets the Hip Flexors, Quadriceps, making it an effective exercise for cardio development. Secondary muscles worked during the High Knees include Calves, Glutes, providing additional training stimulus. Stabilizer muscles engaged include Core, Arms.
Our library labels High Knees as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for High Knees. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for High Knees is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the High Knees include: Butt Kicks, Jumping Jacks, Mountain Climbers (Cardio). These exercises target similar muscle groups as the High Knees and can be used as substitutes based on your equipment availability, gym setup, or training preferences.