Quick Answer
High Knees (Running) is a beginner cardio exercise that targets your quadriceps and core. It uses only your bodyweight. Stand tall with feet hip-width apart and arms bent to 90 degrees.
Video Tutorial
How to Perform the High Knees (Running)
- 1
Stand tall with feet hip-width apart and arms bent to 90 degrees.
- 2
Run in place, driving each knee up to hip height as fast as you can.
- 3
Pump your arms in rhythm with the opposite leg, like a sprinter.
- 4
Stay on the balls of your feet and land softly on each step — ground contact should feel quick and springy.
- 5
Keep your chest up and core braced; don't hunch forward as you fatigue.
- 6
Sprint for 20–40 seconds per round, resting 30–60 seconds between rounds.
- 7
If you can't hold hip height at speed, slow down to a high knee march and build back up.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Letting knees cave inward (valgus) — track them in line with your second toe throughout the rep.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the High Knees (Running) isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the High Knees (Running) work?
The High Knees (Running) primarily works your quadriceps and core. Secondary muscles include the hip flexors, glutes and calves.
What equipment do I need for the High Knees (Running)?
The High Knees (Running) needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the High Knees (Running) suitable for beginners?
Yes. The High Knees (Running) is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of High Knees (Running) should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the High Knees (Running) every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train quadriceps and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.