High Knee

Exercise / Abs, Glutes, Hip Flexors

High Knees are a cardio-intensive exercise performed at a fast pace. It engages your core, strengthens all the muscles in your legs, gets your heart rate up and improves momentum, coordination and flexibility. Because of the many physical benefits, high-knees

How to perform the exercise

  1. Stand with your feet hip-width apart. Lift up your left knee to your chest.
  2. Switch to lift your right knee to your chest. Continue the movement, alternating legs and moving at a sprinting or running pace.

Muscles Targeted

CAUTION: Always consult your physician before beginning any exercise program.

Exercise Tips

  • Land and push off on forefeet.


High Knees for Prenatal
If you’re in your first trimester, ask your instructor if you’re able to perform regular high knees. If you’re in your second or third trimester, practice your high-knees slowly, pulling your knees out to the sides to make room for your growing belly.

High Knees for Beginners
Take it slow if it’s your first time trying high knees. As a modification, march in place, slowly lifting one knee to your chest and switching for the other knee. This will help you understand the motion without placing too much pressure on your muscles and cardiovascular system.

Advanced High Knees
Once you’ve mastered the basics, move forward in a jogging fashion while you perform the high knees, making sure to swing your arms at 90-degree angles to keep you balanced.

High Knees for Tight Ankles
If you have tight ankles, you can perform a version of high knees while lying down on the mat. Lie on your back with your core tightened and legs out straight. Pull one leg in towards your chest so it is bent. As that same leg straightens, pull the other leg in towards your chest. Continue to oscillate for a leg and ab workout.