Conditioning
High Knees
High Knees is a running-in-place drill with alternating knee lifts and arm swings. It trains cardiovascular endurance, quick footwork, and the muscles that lift your thighs.
- Beginner
- Moderate injury risk
- Rest 30 sec
How to do it
- Stand with your feet hip-width apart.
- Lift your right knee toward hip height.
- Switch legs with a small hop, lifting your left knee as your right foot returns to the floor beneath you.
- Continue alternating knee lifts at a steady running rhythm.
- Swing the opposite arm forward with each knee lift.
- Maintain the movement for your planned work interval.
- Slow to an easy march before stopping.
Form cues
- Keep your ribs over your hips.
- Keep your elbows close.
- Breathe steadily through the interval.
Common mistakes
- Forcing knee heightUse a lower knee lift if reaching hip height makes you lean backward.
- Stiff, heavy landingsLand quietly with a slight knee bend to absorb each contact.
- Bouncing too highUse only enough hop to switch feet rather than jumping upward.
Safety
Repeated hopping can overload your calves, Achilles tendons, or knees when pace or duration exceeds your capacity. Fatigue or a slippery surface can lead to a stumble or ankle twist.
- Use a clear, level, nonslip surface.
- Warm up with walking and gentle ankle movements before starting.
- Build interval length gradually before increasing speed.
- End the interval if you develop pain or lose your balance.
Choose marching knee lifts if impact bothers your joints; seek guidance from a physiotherapist or doctor if you have an existing lower-limb injury or balance problems.
Muscles worked
Primary muscles
Secondary muscles
Equipment
No equipment needed.
Sets and reps
- Sets
- 3–4
- Target
- 20–30 seconds
- Rest
- 30 sec
Start at a pace you can sustain throughout each interval rather than sprinting immediately.