High knee skips are a classic running drill where you skip forward (or in place) while driving each knee up high with the skip. They build sprint mechanics, hip flexor power, calf elasticity, and cardiovascular conditioning. They are a staple drill in track and field warm-ups.
Muscle Group
Calves, Cardio, Hip Flexors
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds sprint mechanics and hip flexor power
- Develops calf elasticity
- Excellent cardiovascular conditioning
- Standard track and field warm-up drill
- Improves coordination and rhythm
- No equipment needed
How to perform
- Stand tall with feet hip-width apart. Pump your arms naturally bent at 90 degrees.
- Hop forward (or in place) on your left foot while driving your right knee up high toward your chest.
- Land back on your right foot. Hop on your right foot while driving your left knee up high.
- Continue alternating in a skipping rhythm.
- Pump your arms in opposition to the legs — left arm forward when right knee rises.
- Stay on the balls of your feet. Aim for height in both the knee drive and the hop.
- If moving forward, take small forward steps with each skip.
- Perform for 20 to 45 seconds per set or for distance.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary
Hip Flexors
Primary