Lateral High-Knees
Boost your heart rate and agility with Lateral High-Knees. This dynamic cardio move builds explosive power, core stability, and coordination through quick, side-to-side rhythmic movement.
The Lateral High-Knees is a compound exercise that mainly works the quads and core, with help from the calves / shins. No equipment needed: it uses just your bodyweight.
Lateral High-Knees Muscles Worked
Primary
Quads (quadriceps femoris); Hip Flexor (iliopsoas)
Secondary
Upper Calf (gastrocnemius); Abdominals (rectus abdominis)
How to do the Lateral High-Knees
Setup
Standing with feet hip-width apart, keep your core engaged, chest upright, and maintain a slight bend in your knees. Keep your arms bent at 90-degree angles.
Execution
Begin by driving one knee up toward your chest while simultaneously hopping or shifting your weight laterally (sideways).
As you land on the opposite leg, immediately drive the other knee up.
Continue this movement in a fluid, rhythmic cadence, moving from side to side.
Maintain a quick pace while ensuring your chest remains lifted throughout the movement.
Tips
Use a small, controlled side-to-side hop to add intensity.
Focus on landing softly on the balls of your feet.
Keep your core tight to stabilize your torso during the lateral movement.
Lateral High-Knees FAQs
What muscles does the Lateral High-Knees work?
The Lateral High-Knees mainly works the quads and core, with help from the calves / shins. The main muscles are the quadriceps femoris and iliopsoas.
What equipment do you need for the Lateral High-Knees?
None. The Lateral High-Knees is a bodyweight exercise, so you can do it anywhere.
Is the Lateral High-Knees a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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