# How to Do High Knees

Learn how to do the High Knees with correct form. Below you will find the muscles it works, step-by-step instructions, helpful tips, and answers to common questions.

**Difficulty:** Beginner   **Equipment:** No equipment

## Muscles worked

quadriceps, calves, core, hip flexors

## How to do it: step by step

- Stand tall with feet hip width apart.
- Drive your right knee up toward chest height while pumping your left arm forward.
- Quickly switch legs, driving your left knee up as your right leg lands.
- Stay on the balls of your feet the whole time.
- Keep your torso upright and core tight.
- Move at a quick, even pace for the target time.

## Tips

- Land softly to protect your knees.
- Pump your arms like you are sprinting in place.

*General fitness information only, not medical advice. Check with a professional if you have health concerns.*

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## Frequently asked questions

### What muscles does the High Knees work?

The High Knees mainly works the quadriceps, calves, core, hip flexors.

### How many reps of the High Knees should I do?

A good starting point is 2 to 3 sets of 8 to 12 reps, with 60 to 90 seconds of rest between sets. Start light and add weight or reps as your form stays solid.

### Is the High Knees good for beginners?

Yes. The High Knees is beginner friendly, so start with light effort and focus on form before adding reps.