High Knees

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

4K
MET 8 Quadriceps No equipment

High Knees is a No equipment exercise that primarily targets the Quadriceps. It has a MET value of 8, meaning a 70 kg person burns approximately 280 kcal in a 30-minute session.

How to Do High Knees

A cardio-intensive warm-up drill that involves rapidly lifting your knees toward your chest while running in place. It boosts heart rate, coordination, and lower-body mobility.


Instructions:


  • Stand tall, arms bent at 90°.

  • Drive one knee upward to hip level while pumping the opposite arm.

  • Alternate legs rapidly, as if running in place.

  • Stay on the balls of your feet and maintain posture.


Common mistakes:


  • Leaning back or forward

  • Incomplete knee lift

  • Landing heavily on the heels

  • Losing arm–leg coordination

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Muscles & equipment

Primary muscleQuadriceps
EquipmentNo equipment

Calorie Calculator

MET 8
Estimated burn
280 kcal

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

Quick Facts: High Knees

Type
No equipment exercise
Primary muscle
Quadriceps
Secondary muscles
None
MET value
8
Calories (30 min, 70 kg)
≈ 280 cal
Video quality
4K with male and female demonstrations

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MET 8

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Bike
MET 6

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Burpee
MET 9

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Burpee – Lateral Jump
MET 9

Burpee – Lateral Jump

  • No equipment

FAQ: High Knees

What muscles does High Knees work?

High Knees primarily targets the Quadriceps.

How do you do High Knees correctly?

A cardio-intensive warm-up drill that involves rapidly lifting your knees toward your chest while running in place. It boosts heart rate, coordination,...

Is High Knees good for beginners?

High Knees has a MET value of 8, 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 High Knees?

High Knees requires: No equipment.

What are the benefits of High Knees?

High Knees strengthens the Quadriceps, builds functional strength using No equipment. Incorporate it into your training program for balanced muscle development and improved performance.

What exercises are similar to High Knees?

Similar exercises to High Knees include Bike, Dumbbell High Knees, Dumbbell Jumping Jacks, Elliptical Trainer. These alternatives target the same muscle groups and can be used to add variety to your training program.

Is High Knees better than Bike?

Both High Knees and Bike target the Quadriceps. High Knees uses No equipment, 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.

Alternative Exercises

Bike
MET 6

Bike

  • No equipment
Dumbbell High Knees
MET 7

Dumbbell High Knees

  • Dumbbells
Dumbbell Jumping Jacks
MET 7

Dumbbell Jumping Jacks

  • Dumbbells
Elliptical Trainer
MET 6

Elliptical Trainer

  • Elliptical Trainer
  • Elliptical Trainer
Incline Running
MET 8

Incline Running

  • Treadmill

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