Cardio
High Knees
The High Knees is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, hip flexors 15% and quads (vastus lateralis) 11%.
Also known as: running in place
How to do it
- Stand tall with feet hip-width apart and elbows bent about 90 degrees.
- Drive one knee up to hip height while staying on the ball of the other foot.
- Bring the foot straight back down under the hip and immediately lift the other knee.
- Pump the arms opposite the legs and keep a fast, springy rhythm.
- Continue for 20 to 30 seconds, breathing steadily.
Tips
- Keep the torso tall and let the knees come up to you.
- Land softly on the balls of the feet to keep ground contact short.
Common mistakes
- Leaning back to lift the knees higher.
- Letting the knees drop below hip height as you tire.
- Stomping on flat feet.
Muscles worked by the High Knees
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Knees driven high. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.
High Knees alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the High Knees work?
Mainly the calves (gastrocnemius), hip flexors and quads (vastus lateralis). The gluteus maximus, calves (soleus), quads (rectus femoris) and gluteus medius assist.
Is the High Knees good for beginners?
Yes. The High Knees is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the High Knees?
For example the A-Skip, B-Skip and Power Skip. They train mostly the same muscles.
How do you make the High Knees harder?
Add weight or reps, or move on to the B-Skip and Power Skip.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.