High Knees

Also known as: High Knee Run, Running High Knees, High Knees in Place

CardioPlyometricWarm-up

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Body Part: Abs

Description

Running in place with each knee driven up to your hands, held palms down in front of you at hip height. Keep a quick alternating rhythm, stay tall and land lightly on the balls of your feet. It trains the hip flexors and quads and raises your heart rate fast.

How to Perform

Stand tall with your feet hip-width apart and your weight on the balls of your feet.
Bend your elbows and hold your hands in front of you at about hip height, palms facing down.
Drive one knee up until your thigh touches your hand and is about parallel to the floor.
Bring that foot down under your hip onto the ball of the foot and drive the other knee up right away.
Keep alternating legs in a fast running rhythm, heels off the floor and torso upright.
Continue for the set time, keeping your hands at the same height throughout.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Use your hands as a target: a light touch of the thigh on each palm tells you the knee reached hip height.
Drive the knee straight up and let the shin hang below it. Don't kick the foot forward.
Keep a quick, springy rhythm with short ground contacts.
Start at a pace where every knee reaches your hands, and speed up only while that height holds.
Keep your shoulders relaxed and down. Tense arms make the rhythm stiff.
Breathe in a steady rhythm instead of holding your breath.