High Knees

› High Knees pt>

The high knees workout is a great cardio, warm-up or cool down workout.

This exercise is a form exercise that primarily developed for strength and endurance of the hip flexors ( the muscles that lift the knees) and helps prevent injury in the running stride.

The workout can also develop strength and endurance of the quads, and this exercise helps stretches the hip extensors which include the gluteal muscles. 

This workout benefits to a longer stride and faster more efficient running.

High knees is ideal for before or after a main workout or as part of a series of form drills repeated several times as part of the main workout. 

Because exercise demands a lot of coordination please follow the step by step instructions below.

How to do the High Knees

1. Starting position stand up straight with your arms at your sides 

2. Take off and land on the balls of the feet.

3  Bring the thighs as close to parallel with the ground as possible, but not higher than parallel.

4. Avoid any backward kicking motion.

5 Look straight ahead while maintaining a tall, stable posture.

6 Swing the arms from shoulders, in sync with the opposite leg, and without any side-to-side movement. Keep the elbows bent with the hands passing the body near the hips.

Here is an easier version of this high knees.

Watch the video below to make sure you are doing this exercise correctly


Are you looking for more cardio workout checkout my aerobics exercise page for some more exercises.

Below is a great 34 minutes HIIT Cardio and Abs Workout that will include the high knees exercise.

Thanks for stopping by! 

If you enjoy these free workout, recipes or weight loss tips.

Signup to get my 52 week  workout with my own diet plan: 

Each week (usually on Mondays) I send out an  e-Newsletter.

You can Sign Up for the Newsletter (it's free) to be added to my next mailing.

Sign-up and get my 52 week workout program

Please note that all fields followed by an asterisk must be filled in.

If you do not want to sign up please share

New! Comments

Have your say about what you just read! Leave me a comment in the box below.

More Articles

Resistance Band Bicep Curls

The resistance band bicep curls is similar to the dumbbell curl but instead of using dumbbells you are using resistance bands. The bands allow you to switch.

Interval training

Interval training  or HIIT which is short for High-intensity interval training, which is a great way to combine low intense aerobics with high intense workout.

Diabetic Friendly Recipes

Check out the diabetic friendly recipes on this site. Each recipe comes complete with nutrition information and a diabetic friendly.

You can find something new for breakfast, lunch, dinner, appetizers or even desserts.