Before beginning any exercise, ensure you are dressed in comfortable clothing and have supportive footwear. It’s best to exercise in a spacious and uncluttered area. If you have knee or ankle concerns, consider using a gym mat or performing exercises on a grassy surface.

How to do a high knees exercise:

  1. Stand with your feet hip-width apart.
  2. Lift one knee towards your chest as high as you can.
  3. Quickly switch to bring the other knee up while lowering the first one.
  4. Continue alternating knees rapidly, as if you are running in place.
  5. Pump your arms to add momentum and increase the intensity.
  6. Aim to keep a fast and steady pace for the desired duration (e.g., 30 seconds to 1 minute).

Tips:

  • Engage your core throughout the exercise to stabilize your body.
  • Land softly on the balls of your feet to reduce impact on your joints.
  • Try to lift your knees as high as possible, but adjust the height based on your fitness level and comfort.
  • It’s a high-intensity exercise, so start with a shorter duration and gradually increase as you build endurance.

The muscles that benefit from high knees include:

  1. Quadriceps: The front thigh muscles are engaged to lift the knees upward.
  2. Hamstrings: The back of the thighs work to stabilize the leg movement during high knees.
  3. Hip Flexors: The hip flexor muscles are heavily activated to lift the knees towards the chest.
  4. Calves: The calf muscles work to lift and control the movement of the lower legs.
  5. Glutes: The gluteal muscles are engaged to support the hip movement and stabilize the pelvis.
  6. Core: The rectus abdominis, transverse abdominis, and obliques play a crucial role in stabilizing the body and maintaining balance during the exercise.
  7. Hip Extensors: The muscles responsible for extending the hips also work to lift the legs during high knees.
  8. Deltoids and Arms: While the primary focus is on the lower body, the deltoid muscles and arms are also involved in assisting with the movement.

High knees are an effective cardiovascular exercise that helps improve leg strength, hip mobility, and core stability. Additionally, they elevate heart rate and can be used as a warm-up or as part of a high-intensity interval training (HIIT) workout to enhance overall fitness and endurance.