High Knee
The high knee is a dynamic cardio exercise that involves driving the knees up toward the chest in a rapid alternating pattern while jogging in place. It elevates the heart rate, engages the hip flexors and core, and improves running mechanics and coordination.
How to do it
- Stand upright with your feet hip-width apart and your arms bent at 90 degrees.
- Begin jogging in place, driving your right knee up toward your chest.
- As you lower your right leg, drive your left knee up in an alternating pattern.
- Pump your arms in opposition to your legs to maintain rhythm and balance.
- Continue at a brisk pace for the desired duration.
Form cues
- Land softly on the balls of your feet.
- Drive your knees up toward your chest.
- Pump your arms in rhythm with your legs.
- Keep your chest tall and core engaged.
Breathing: Inhale steadily through your nose and exhale through your mouth, maintaining a consistent rhythm that matches your pace.
Common mistakes
- Slouching forward pulls your center of mass out of alignment and stresses your lower back.
- Landing heavily on flat feet or heels increases jarring impact through your joints.
- Holding your breath limits oxygen delivery and causes early fatigue.
Muscles worked
Primary: cardiovascular system. Secondary: hip flexors, abs, upper legs.
Suggested sets & reps
Get fitter
3 sets x 60 seconds, rest 60 seconds
Lose weight
3 to 4 sets x 45 seconds, rest 45 seconds
Build muscle
3 sets x 30 seconds, rest 60 seconds
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp pain in your knees or lower back, ease off or stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do high knees if I live in an apartment?
Yes. Focus on landing softly on the balls of your feet to keep noise down and reduce impact on your floors and joints.
How high do my knees need to go?
Aim to bring them up to about hip height, but only go as high as your current flexibility and comfort allow without leaning back.
Should I wear shoes while doing high knees?
Wearing supportive athletic shoes on a stable surface helps absorb impact, especially if you are exercising on hard floors.