# High Knees: how to do it

- Main muscles: cardio, hip flexors
- Also works: calves, quads
- Equipment: bodyweight
- Level: beginner
- 3D demo (side view): https://media.trainaq.com/exercises/high_knees/ae2138bd46/side-m-720.mp4

## Steps

1. Stand tall with your feet hip-width apart and your elbows bent.
2. Drive one knee up to hip height while pushing off the other foot.
3. Land softly on the ball of that foot and drive the other knee up straight away.
4. 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.

## 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

- 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.

## Sources

1. [ACE, "The Dynamic Warm-up Every Runner Should Try"](https://www.acefitness.org/resources/pros/expert-articles/3813/the-dynamic-warm-up-every-runner-should-try/)
2. [Physitrack, "Step-by step guide to the high knees exercise"](https://www.physitrack.com/exercise-library/how-to-perform-the-high-knees-exercise)

Source: https://trainaq.com/exercises/high-knees