How to Do High Knees

Muscles worked

Quads, hip flexors, calves, core.

Why high knees works

Driving the knee to hip height repeatedly overloads the hip flexors well beyond what normal walking or running requires, while the quick tempo demands the same rapid force output sprinters rely on — which is why track athletes use it as both a warm-up drill and a form cue for better running mechanics.

How to do high knees

1. Stand tall with feet hip-width apart.
2. Jog on the spot, driving your knees up toward hip height.
3. Pump your arms in rhythm.
4. Stay on the balls of your feet.
5. Keep a quick, light tempo.

Form tips

• Stay tall — do not lean back.
• Drive the knees up, do not just shuffle.
• Land softly.

Common mistakes

• Leaning backward.
• Keeping the knees low.
• Heavy, flat-footed landings.

Who should modify or avoid this

The fast, repeated impact is hard on the knees and hips if you have existing joint issues — marching in place with high knees delivers a similar training effect at a much lower impact.

Sets and reps

3 sets of 30–40 seconds.

Variations & progressions

• Easier: march with high knees (no run).
• Harder: faster pace.
• Add to a HIIT circuit.

Looking for a full routine? Try our beginner bodyweight workout.