High Knees (Jump Rope)

A jump rope variation where you lift your knees up toward your chest with each jump, combining cardio with hip flexor engagement.

Instructions

1. Stand upright holding the jump rope with handles at your sides, feet hip-width apart.
2. Begin jumping while turning the rope at a moderate pace.
3. With each jump, drive one knee up toward your chest, alternating sides.
4. Maintain an upright posture with your core engaged.
5. Land softly on the ball of the opposite foot while bringing the other knee up.
6. Continue alternating knees at a steady rhythm.

Tips

• Drive knees up with intention to maximize hip flexor engagement and cardio demand.
• Keep your torso upright and avoid leaning backward.
• Stay light on your feet and land on the balls of your feet, not flat.
• Maintain steady rope rhythm and match your knee drives to it.
• Control your breathing in a rhythmic pattern matching your movements.
• Start at a comfortable pace and gradually increase speed for better conditioning.