The high knee run is a cardiovascular conditioning exercise where you run in place (or moving forward) while driving your knees as high as possible with each step. It builds hip flexor strength, cardiovascular conditioning, and running mechanics. It is a staple warm-up and HIIT exercise.
Muscle Group
Calves, Cardio, Hip Flexors, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Excellent cardiovascular conditioning
- Builds hip flexor strength and endurance
- Improves running mechanics and knee drive
- No equipment needed — works anywhere
- Time-efficient warm-up or HIIT exercise
- Increases heart rate rapidly
How to perform
- Stand tall with feet hip-width apart. Arms at your sides.
- Begin running in place, driving your right knee up toward your chest as high as possible.
- As your right foot lands, immediately drive your left knee up.
- Pump your arms in opposition to your legs — right arm swings forward as left knee rises, and vice versa.
- Stay on the balls of your feet. Land softly with each step.
- Move as quickly as possible while maintaining form. Knees should reach at least hip height.
- Keep your torso upright — do not lean forward.
- Perform for time (20 to 45 seconds) or distance.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary