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

1. Stand tall with feet hip width apart.
2. Drive your right knee up toward chest height while pumping your left arm forward.
3. Quickly switch legs, driving your left knee up as your right leg lands.
4. Stay on the balls of your feet the whole time.
5. Keep your torso upright and core tight.
6. 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.