Exercise Tutorial: High Knees
Table of Contents
What Are High Knees
High Knees are a dynamic movement that can be used as a warmup for high-intensity exercise or various sports. High Knees can also be used as a cardiovascular exercise during a HITT workout to keep your heart rate high and strengthen the muscles in the lower leg. To learn how to perform High Knees, see our description above.
How to Do High Knees
When performing a high knee, imagine yourself running on the spot, keeping your chest upright, and bring your knees up past your hips. When you start moving forward with a running motion, make sure your knees reach past your hip and swing your arms as if you’re running. Always land softly and set up markers or count the number of reps you want to do back and forth.
High Knees Exercise Benefits
Some benefits of doing high knees are that it’s a great warmup tool for jogging, running, and performing lower body exercises. High knees can also be a great cardio exercise to train at a low or high intensity, great as a high interval exercise. High knees are also a great way to get your heart rate up and strengthen your legs, core, balance, and hip flexibility.
High Knees Muscles Worked
The movement during the High Knees exercise will engage almost every single muscle in the lower legs and your core. If you are pumping your arms as you perform the movement, you may also feel your shoulders and arms being activated. Some specific muscle groups that are worked during High Knees include:
High Knee Exercise Variations
Jumping High Knees (Progression)
Stepping High Knees (Progression)
Leaning High Knees (Regression)
Jumping High Knees (Progression)
When performing a jumping high knee, it’s the same as a regular high knee, but you’re driving/pushing off the leg that’s on the ground and taking the knee as high as you can. Once the knee reaches it’s the highest position, make a quick switch and jump to the alternative leg. Swing your arms in running like motion.
Stepping High Knees (Progression)
When performing a stepping high knee, step onto an elevated stable surface and as you are stepping up, lift your knee up into a high position, then bring the leg back as you step down. Alternate the stepping leg and swing your arms in running like motion.
Leaning High Knees (Regression)
When performing a leaning high knee, it will be the same as a regular high knee, except you will have your back leaning against a wall, maintaining balance, stability in the torso and prevent any potential risk of falls.
Why Are High Knees Useful
High knees are useful for people who like running and endurance training. High knees are useful for strengthening all the muscles in our body to make daily activities easier. They also can prepare you for any sport or event that requires running, jogging, and walking.
High Knees Workout
One of the best ways to include High Knees in a workout is to incorporate them into your HITT training. High Knees are an effective way to keep your heart rate elevated during this style of workout, and you can perform them running in place which requires minimal space. A basic HITT workout can include one interval of High Knees for 30 seconds on followed by 30 seconds of rest. To increase the intensity of your training, increase the duration of work time and decrease your rest time.
How Many Calories Do High Knees Burn
The number of calories that you will burn during an exercise will depend on a few factors. These factors include how much you currently weigh, how long you are performing the activity for, and the intensity at which you are performing the activity. With this being said, High Knees are a full body movement, which will burn many calories.
If you want to burn more calories, try performing High Knees at a higher intensity and a longer duration. This can be challenging and requires endurance. Performing High Knees in a HITT workout may be a more comfortable and effective option.
High Knees Running In Place
High Knees Running in Place is when you perform the High Knees exercise, but in one spot. This great for those who are limited in space, and maybe don’t want to go outside but are still looking for a cardiovascular workout! Remember that High Knees have some progressions (and even regressions) so there will always be a challenge available to you.
Check out our dynamic warm up article to learn about incorporating a warm routine to your workout!
