High Knees
A dynamic running drill where you run in place while driving your knees up to at least waist level or higher, serving as a cardiovascular exercise and hip flexor strengthener.
Instructions
- Start with legs at a comfortable standing width with good posture.
- Begin running in place, driving your knees upward to at least waist level or higher with each step.
- Maintain an upright posture and swing your arms naturally as if jogging.
- Breathe steadily throughout and maintain a consistent pace.
- Continue for the desired duration or distance.
- Reduce pace gradually to cool down when finished.
Tips
- Drive your knees high with each step to maximize hip flexor engagement
- Maintain an upright posture to protect your lower back
- Keep your arms moving naturally to assist with momentum and balance
- Maintain steady, controlled breathing throughout the movement
- Perform on a soft surface when possible to reduce impact
Recommended starting values
Sensible novice starting points for each goal, for a lifter aged 25–40. Scale down for smaller frames or older lifters. Treat the first set of any session as a discovery set.
| Goal | Sets | Hold |
|---|---|---|
| Gain strength | 3 | 25 s |
| Build muscle | 3 | 40 s |
| Build endurance | 3 | 1 min |