ConditioningBeginner
High Knees
A dynamic conditioning drill where you drive your knees up toward your chest while running in place. Elevates heart rate quickly and reinforces sprint mechanics.
How to do it
- 1Stand tall, arms bent at 90 degrees like a sprinter
- 2Drive one knee up to hip height or above
- 3Pump the opposite arm as the knee rises
- 4Stay on the balls of your feet, moving as fast as possible
Common mistakes
- Leaning too far back instead of staying tall
- Not driving knees high enough — staying flat
- Arms not moving in sync with legs
Muscles worked
hip flexorsquadricepscorecalvesglutes
Variations
Easier
Marching high knees (slower pace)
Harder
Banded high knees or high knees for max speed
Used in
Related exercises
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