Dumbbell High Knees

Learn how to do Dumbbell High Knees with proper form. Watch the 4K video demonstration, see which muscles are worked, and follow step-by-step instructions.

4K
MET 7 Quadriceps Deep CoreHip FlexorsCalvesShoulders Dumbbells

Dumbbell High Knees is a Dumbbells exercise that primarily targets the Quadriceps, with secondary activation of the Deep Core, Hip Flexors, Calves, Shoulders. It has a MET value of 7, meaning a 70 kg person burns approximately 250 kcal in a 30-minute session.

How to Do Dumbbell High Knees

A dynamic cardio move performing high knees while holding dumbbells at your sides.


Instructions:


  • Hold a dumbbell in each hand, arms straight down by your sides.

  • Keep your chest up and engage your core.

  • Drive one knee up towards your chest while staying on the balls of your feet.

  • Alternate knees quickly as if sprinting in place.

  • Maintain an upright posture and steady breathing.


Common mistakes:


  • Leaning too far forward or backward.

  • Letting the dumbbells swing excessively.

  • Low knee lift, reducing range of motion.

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Muscles & equipment

Primary muscleQuadricepsSecondary muscleAbsSecondary muscleCalvesSecondary muscleShoulders
EquipmentDumbbells

Calorie Calculator

MET 7
Estimated burn
250 kcal

kcal = MET × weight (kg) × time (hours)

Quick Facts: Dumbbell High Knees

Type
Dumbbells exercise
Primary muscle
Quadriceps
Secondary muscles
Deep Core, Hip Flexors, Calves, Shoulders
MET value
7
Calories (30 min, 70 kg)
≈ 250 cal
Video quality
4K with male and female demonstrations

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FAQ: Dumbbell High Knees

What muscles does Dumbbell High Knees work?

Dumbbell High Knees primarily targets the Quadriceps, with secondary engagement of the Deep Core, Hip Flexors, Calves, Shoulders.

How do you do Dumbbell High Knees correctly?

A dynamic cardio move performing high knees while holding dumbbells at your sides. Instructions: Hold a dumbbell in each hand, arms straight down by...

Is Dumbbell High Knees good for beginners?

Dumbbell High Knees has a MET value of 7, indicating a high intensity exercise best suited for intermediate to advanced athletes. Always consult a qualified personal trainer before starting a new exercise program.

What equipment do you need for Dumbbell High Knees?

Dumbbell High Knees requires: Dumbbells.

What are the benefits of Dumbbell High Knees?

Dumbbell High Knees strengthens the Quadriceps, engages the Deep Core and Hip Flexors and Calves and Shoulders, builds functional strength using Dumbbells. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to Dumbbell High Knees?

Similar exercises to Dumbbell High Knees include Bike, Burpee, Burpee – Lateral Jump, Burpee – With Push-Up. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is Dumbbell High Knees better than Bike?

Both Dumbbell High Knees and Bike target the Quadriceps. Dumbbell High Knees uses Dumbbells, while Bike offers a different movement pattern. The best choice depends on your goals, available equipment, and training program. Many coaches include both for well-rounded development.

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