High Knees

High Knees

High knees are a cardiovascular exercise that targets the muscles in your legs, particularly your quadriceps, and engages your core muscles. Here’s a step-by-step guide on how to perform high knees properly:

Video Instructions on How to Do High Knees

Equipment Needed:

  • Comfortable workout attire and athletic shoes.


  1. Warm-up:
    • Start with a brief warm-up to increase your heart rate and prepare your muscles. This could include light jogging in place, jumping jacks, or dynamic stretches.
  2. Stand Tall:
    • Stand with your feet hip-width apart and your arms hanging naturally by your sides.
  3. Engage Core Muscles:
    • Tighten your core muscles to stabilize your spine.
  4. Start Lifting Knees:
    • Lift your right knee as high as possible towards your chest while simultaneously raising your left arm.
    • Keep your back straight and maintain a brisk pace.
  5. Switch Legs:
    • As you lower your right knee, immediately lift your left knee towards your chest while raising your right arm.
    • Create a running-in-place motion, lifting your knees alternatively.
  6. Use Your Arms:
    • Swing your arms in a coordinated manner, opposite to your knees. This adds momentum and engages your upper body.
  7. Maintain a Quick Pace:
    • Perform high knees at a rapid pace to elevate your heart rate and make it an effective cardiovascular exercise.
  8. Land Softly:
    • Land on the balls of your feet with each step to minimize impact on your joints. Avoid heavy and loud footfalls.
  9. Keep Good Posture:
    • Stand tall throughout the exercise. Avoid leaning forward or backward.
  10. Duration:
    • Incorporate high knees into your workout routine for a specific duration, such as 30 seconds to 1 minute, depending on your fitness level.
  11. Cool Down:
    • After completing the high knees exercise, cool down with some static stretching to improve flexibility and reduce muscle tension.


  • Start with a lower knee lift if you’re a beginner and gradually increase the height as you become more comfortable with the movement.
  • Focus on the quality of the movement rather than speed when starting out.
  • If you have any existing health concerns or injuries, consult with a fitness professional or healthcare provider before incorporating high knees into your routine.

Remember to listen to your body and modify the intensity based on your fitness level.