High Knees
- Beginner
- Home
- Cardio
- Hybrid race
High knees runs you in place, driving each knee to hip height while you stay on the balls of your feet and pump your arms. It raises your heart rate while priming the quads, calves and abs for faster work. Beginners use it at home or before cardio and hybrid race sessions, timed as a warmup, main drill or finisher.
- Muscles
- Quads, Calves, Abs
- Equipment
- Bodyweight
- Logged as
- Time
How to
- Run in place, driving your knees to hip height.
- Stay on the balls of your feet.
- Pump your arms and keep your chest tall.
- Hold a quick rhythm for the planned time.
Form cues
- Keep your feet under your hips, not out front.
- Brace your core so your torso stays upright.
- Pick up the pace without losing your rhythm.
Common mistakes
- Torso leans back as the knees drive up. Keep your chest stacked over your hips.
- Feet slap flat with every step. Land on the balls of your feet each time.
- Knees barely lift above a jog. Drive each knee up to hip height.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
Log it in Wellboy
Build workouts with this movement, log your sets and watch your progress.
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