High knees

High knees is a full-body, cardio-based exercise with an emphasis on the lower body. It is often performed for reps or time as part of a dynamic warm-up.


  1. Improves endurance, speed, coordination, and cardiovascular health
  2. Raises core body temperature
  3. Engages the arms, hip flexors, and lower-body muscles

High knees Images


High knees Instructions

High knees muscle diagram
  1. Begin in an athletic position with your knees bent, your feet shoulder-width apart, and your arms bent and at your sides.
  2. Flex the hip and bring your right knee up toward your belly button.
  3. As the right leg comes down, bring the left knee up.
  4. Alternate lifting the knees high as you jog in place.