Cardio exercise
High KneesHow to do it, with form in numbers
- Main muscles
- Cardio, Hip flexors
- Also works
- Calves, Quads
- Equipment
- Bodyweight
- Level
- Beginner
How to do it
How do you do the High Knees?
- Stand tall with your feet hip-width apart and your elbows bent.
- Drive one knee up to hip height while pushing off the other foot.
- Land softly on the ball of that foot and drive the other knee up straight away.
- Pump your arms in time with your legs and keep going at a steady, quick rhythm.
Cues
- Knees up to hip height.
- Stay tall and light on your feet.
- Pump your arms, opposite arm and leg.
Common mistakes
- Leaning back: keep your chest over your hips and let the knee come to you.
- Low knees: slow down a little and lift each thigh until it is level with the floor.
- Heavy landings: stay on the balls of your feet and land quietly.
Form in detail
What does good form look like?
The version in our demo
Running on the spot, alternating knee drives to about hip height, light landings on the balls of the feet, arms pumping in opposition. This is the standard warm-up and conditioning version ACE uses; the hurdle and ladder versions need equipment and travel.
Starting position
Standing tall, feet hip width apart (15–20 cm between the feet), weight on the balls of the feet with heels just off the floor, knees soft (about 10° flexion). Torso upright, chest lifted, eyes forward. Elbows bent about 90°, hands relaxed at hip height.
The movement
Drive the right knee straight up in front of the body while the left foot pushes off the floor; land softly on the left forefoot as the right foot comes down, then immediately drive the left knee up. The thigh travels in a vertical arc in the sagittal plane (no outward swing). Arms pump opposite to the legs: right knee up, left hand forward to about chin height, right hand back to the hip. The torso, pelvis and head stay level and still; the body stays on one spot.
Breathing
Short, rhythmic breaths in time with the steps; do not hold the breath.
Form in numbers
What are the angles and distances?
- Lifted knee flexion about 90–100° at the top, shin roughly vertical, foot under the knee, toes up a little.
- Arms: elbows held at about 90°; hands swing from the hip back to chin height in front.
- Torso upright, within 5° of vertical; no backward lean.
The targets our 3D demo was built to, from the references below. Bodies differ, so treat the ranges as a guide for your own build.
For coaches
Use this demo in your clients’ programs
The High Knees is in Trainaq’s exercise library. Add it to a workout, and your client sees this demo in the free Trainaq app above the sets they log.
Sources
