Squat with High Knee
The squat with high knee combines a bodyweight squat with an alternating single-leg knee drive at the top. This addition engages the hip flexors and core at the peak while the squat builds quad and glute strength, creating a combined lower body and core movement.
How to do it
- Stand with your feet shoulder-width apart.
- Lower into a squat and drive back up to standing.
- At the top of the squat, drive one knee upward toward your chest.
- Lower the leg and descend directly into the next squat.
- Alternate the knee drive each repetition for the desired count.
Form cues
- Keep your chest tall and core braced as you lower.
- Push your hips back as if sitting down into a chair.
- Drive through your entire foot to stand back up.
- Bring your knee up toward your chest with control at the top.
Breathing: Inhale as you lower into the squat, and exhale steadily as you stand and drive your knee upward.
Common mistakes
- Dropping the chest forward, which strains the lower back and reduces leg drive.
- Rushing the balance transition, leading to wobbling when lifting the knee.
- Squatting too shallow, which reduces the work done by your quads and glutes.
Muscles worked
Primary: quads. Secondary: glutes, hip flexors, abs.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Alternatives
Take care if…
- If you feel sharp knee or lower back discomfort, ease off or choose a gentler option.
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
What should I do if I lose my balance when lifting the knee?
Focus your gaze on a fixed spot straight ahead on the floor or wall, and slow down the transition at the top.
How deep should my squat be?
Go down to a depth where you can maintain a flat back and keep your heels firmly on the floor, typically until your thighs are parallel to the ground.
Can I do this exercise every day?
It is best to allow 24 to 48 hours of recovery between lower-body strength sessions to let your muscles repair and rebuild.