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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Quadriceps
- Equipment
- Bodyweight
High Knees
4 steps Updated 29/08/2026
High Knees is a bodyweight exercise targeting Hip Flexors (Iliopsoas), Quadriceps (Rectus Femoris).
Step by step
How to perform it
- Stand with your feet hip-width apart and your arms at your sides.
- Begin by lifting your right knee towards your chest as high as possible while simultaneously swinging your left arm forward.
- Quickly switch to lift your left knee towards your chest while swinging your right arm forward, mimicking a running motion.
- Continue to alternate knees rapidly, maintaining a steady rhythm and engaging your core. Repeat for the desired duration or number of repetitions.
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Variations and related exercises
4 Corners Curtsy
4 Corners Side Step
4 Punches Side Squat
4 Reverse Lunge and 4 Side Taps
Last updated: 29/08/2026
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High Knees
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