High-Knee Prisoner
Boost cardio & coordination! High-Knee Prisoner engages your core while elevating your heart rate. Simple, effective, and no equipment needed.
The High-Knee Prisoner mainly works the core and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
High-Knee Prisoner Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Deep Core (transverse abdominis); Hip Adductors
High-Knee Prisoner Variations and Alternatives
How to do the High-Knee Prisoner
Stand upright with your feet shoulder-width apart.
Place your hands behind your head, interlocking your fingers. This is the "prisoner" position.
Engage your core muscles to ensure a stable upper body and good posture during the exercise.
Lift your right knee as high as possible towards your chest while keeping the upper body straight and not pulling on your neck.
Quickly lower your right leg and immediately raise your left knee to a similar height.
Continue alternating knees, picking up the pace to create a jogging motion in place. Aim to bring your knees up to at least hip height with each lift.
Breathe rhythmically and maintain a quick and continuous pace throughout the set.
Remember to warm up before beginning the exercise and to cool down afterwards. You can adjust the intensity by changing the speed or height of the knee lifts, or by adding high knees to a circuit routine for a time-based challenge.
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High-Knee Prisoner FAQs
What muscles does the High-Knee Prisoner work?
The High-Knee Prisoner mainly works the core and quads, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the High-Knee Prisoner?
None. The High-Knee Prisoner is a bodyweight exercise, so you can do it anywhere.
What are some High-Knee Prisoner variations and alternatives?
Similar exercises include the Celebratory Knee Drife, Knee Hand Up Drive, Knee Hand Up and Jump-Rope High-Knee.
Training calculators
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