High Knees
Quick answer
The High Knees mainly works the hip flexors and quadriceps, with help from the abs, obliques and calves. Running in place with high knees that quickly spikes your heart rate with no equipment. Beginners: 5–8 intervals of 20–30 seconds, with 30–60 seconds of rest.
How to do it
- Stand with feet at hip width, torso upright.
- Raise one knee to hip height then the other, alternating quickly.
- Land on the balls of your feet and drive with your arms.
- Start with 20 seconds of effort and 40 seconds of rest, then extend the effort.
Muscles worked
MainSecondary
- Hip Flexors
- Quadriceps
- Calves
- Core
Common mistakes
- Don't lean your torso back.
- Keep your abs braced to protect your lower back.
Variations & alternatives
FAQ
What muscles does the High Knees work?
Mainly the hip flexors and quadriceps. It also works the abs, obliques and calves.
How do I fit it into a workout?
As intervals: 20–30 seconds of effort, 30–60 seconds of rest, 5–8 rounds. Add rounds before you lengthen the efforts.
Is the High Knees good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
