High-Knee Run
Boost cardio & coordination! High-Knee Run: Jog in place, lifting knees high. Engage core, pump arms, and increase speed for a great workout.
The High-Knee Run mainly works the quads and hip adductors (inner thighs), with help from the core and glutes & hips. No equipment needed: it uses just your bodyweight.
High-Knee Run Muscles Worked
Primary
Quads (quadriceps femoris); Hip Adductors
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
High-Knee Run Variations and Alternatives
How to do the High-Knee Run
Instructions for High Knee Run:
Start by standing up straight with your feet hip-width apart.
Begin jogging in place, lifting your knees as high as possible with each step. Aim to lift your knees to hip level but keep it within a comfortable range for your flexibility.
Pump your arms in sync with your legs to maintain balance and to increase the intensity of the workout.
Keep your core engaged throughout the exercise to stabilize your body and support your spine.
Look straight ahead and keep your body upright. Avoid leaning forward or backward.
As you get comfortable with the movement, increase your speed gradually for a more intense workout.
Continue the high knees for a set amount of time or for a specific number of repetitions per leg.
Remember to breathe regularly throughout the exercise, and if you are a beginner, start at a slower pace and gradually build up your speed and coordination as you become more comfortable with the movement. It's also important to wear appropriate shoes to support your feet and to perform the exercise on an even surface to prevent injuries.
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High-Knee Run FAQs
What muscles does the High-Knee Run work?
The High-Knee Run mainly works the quads and hip adductors (inner thighs), with help from the core and glutes & hips. The main muscles are the quadriceps femoris and hip adductors.
What equipment do you need for the High-Knee Run?
None. The High-Knee Run is a bodyweight exercise, so you can do it anywhere.
What are some High-Knee Run variations and alternatives?
Similar exercises include the Assault Run, Backward Run, Jump-Rope High-Knee and High-Knee Skip.
Training calculators
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