High-Knee Skip
Boost your cardio & coordination! High-Knee Skips build lower body strength and are perfect for warm-ups or HIIT. Get skipping!
The High-Knee Skip mainly works the core, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
High-Knee Skip Muscles Worked
Primary
Hip Flexor (iliopsoas); Obliques; Abdominals (rectus abdominis)
Secondary
Upper Calf (gastrocnemius)
High-Knee Skip Variations and Alternatives
How to do the High-Knee Skip
High Knee Skips are an excellent exercise for developing coordination, cardiovascular endurance, and lower body strength. They can be performed in place or over a distance, making them a versatile addition to any warm-up or high-intensity workout.
Stand straight with your feet shoulder-width apart.
Begin by skipping forward, alternating your legs. With each skip, you want to raise the knee of your leading leg as high as possible.
Use your arms to help gain momentum, swinging them as if you were running. As one leg goes up, the opposite arm should go up as well.
Push off with the balls of your feet to power the skip and use your core to keep your balance and lift your knees.
Land softly on the ball of your foot before transitioning into the next skip with the opposite leg.
Repeat this movement, alternating knees, as you skip across the floor.
Continue for the desired time or number of repetitions, maintaining a consistent rhythm and height with each knee lift.
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High-Knee Skip FAQs
What muscles does the High-Knee Skip work?
The High-Knee Skip mainly works the core, with help from the calves / shins. The main muscles are the iliopsoas, obliques and rectus abdominis.
What equipment do you need for the High-Knee Skip?
None. The High-Knee Skip is a bodyweight exercise, so you can do it anywhere.
What workout day should the High-Knee Skip go on?
It belongs on leg day in a push/pull/legs routine.
What are some High-Knee Skip variations and alternatives?
Similar exercises include the Bodyweight Skipping, Jump-Rope High-Knee, High-Knee Run and High-Knee Sprint.
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