The high knee squat is a hybrid exercise that alternates a bodyweight squat with explosive high-knee drives at the top of each rep. The continuous flow of squat → knee drive → squat → knee drive builds quad and glute strength while delivering serious cardiovascular conditioning.
Muscle Group
Cardio, Glutes, Hip Flexors, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Combines lower-body strength with cardio
- Builds explosive hip flexion
- No equipment needed
- Time-efficient HIIT exercise
- Easy to scale by adjusting tempo
- Engages the core through dynamic balance
How to perform
- Stand with feet shoulder-width apart. Hands at chest or out for balance.
- Sit your hips back into a squat. Descend until thighs are at least parallel.
- Drive through your feet to stand back up.
- As you reach standing, drive your right knee up explosively to hip height.
- Lower your right foot back to the floor and immediately squat again.
- Stand and drive your left knee up.
- Continue alternating squat → knee drive on alternating sides.
- Keep your torso upright. Move at a brisk, rhythmic pace.
FRONT VIEW
BACK VIEW
Abs
Primary
Glutes
Primary
Calves
Primary
Quadriceps
Primary
Hip Flexors
Primary