High-Knee Squat
Squat low, drive your knees high! This dynamic exercise builds strength and cardio fitness, all in one powerful move.
The High-Knee Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
High-Knee Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
High-Knee Squat Variations and Alternatives
How to do the High-Knee Squat
Starting Position: Stand with feet shoulder-width apart, arms folded across your chest or hands behind your head.
Squat: Lower into a squat position, keeping your back straight, chest up, and knees behind your toes.
Push through your heels to stand back up, while simultaneously lifting one knee high towards your chest.
Return and Repeat: Return your foot to the floor and immediately lower back into a squat. Repeat the motion, alternating the knee you lift after each squat.
Perform this exercise with proper form to minimize the risk of injury and maximize its effectiveness.
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High-Knee Squat FAQs
What muscles does the High-Knee Squat work?
The High-Knee Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the High-Knee Squat?
None. The High-Knee Squat is a bodyweight exercise, so you can do it anywhere.
Is the High-Knee Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the High-Knee Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some High-Knee Squat variations and alternatives?
Similar exercises include the Burpee Squat, Knee Deep Bend, Double High-Knee Side-Hop and Half Knee Bend.
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