High knees and butt kicks is a combination cardio drill where you alternate between high-knee running (driving knees up to hip height) and butt kicks (kicking heels back to glutes). The combination warms up both the hip flexors/quads and the hamstrings while raising heart rate rapidly.
Muscle Group
Cardio, Hamstrings, Hip Flexors, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Warms up both hip flexors/quads and hamstrings
- Excellent cardiovascular conditioning
- Builds running mechanics
- Time-efficient warm-up
- No equipment needed
- Easily modulated by changing tempo
How to perform
- Stand tall with feet hip-width apart.
- Begin running in place. For 20 to 30 seconds, drive your knees high — toward your chest with each step.
- Without pausing, transition to butt kicks: kick each heel back toward your glutes with each step.
- Continue for 20 to 30 seconds of butt kicks.
- Stay on the balls of your feet throughout. Pump your arms naturally.
- Alternate between high knees and butt kicks for the desired total time.
- Move quickly while maintaining form.
- Excellent warm-up or HIIT interval exercise.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Hamstrings
Primary
Quadriceps
Primary