What are High Knees Good for? Boost Your Workout!

As more people are finding how beneficial exercise is for the body, there are various workout routines available to help them achieve their fitness goals. One of such exercises is the High Knees. This exercise involves running in place by lifting each knee as high as possible towards the chest while moving the arms simultaneously.

The High Knees exercise is commonly associated with warm-up routines but it can also make a great addition to any workout routine. It targets different muscles in the body, increases the heart rate, creates body awareness and improves balance. If you are looking to enhance your workouts, high knees are a great place to start!

What Muscles Does High Knees Exercise Target?

High knees work a variety of muscles in the lower body area including the quadriceps, glutes, hamstrings, and calves. Additionally, the exercise targets the abs and upper body muscles including the shoulders, chest and back because they are involved in the movement. This full-body workout will help you burn more calories.

Benefits of High Knees in Your Workouts

Increases Heart Rate

High knees are an effective way to increase your heart rate and get your blood pumping during your workout routine. This helps to improve blood flow to the muscles, help the body distribute oxygen more effectively, and increase endurance. It is also an effective exercise to burn more calories during and after the workout.

Improves Balance and Coordination

High knees help improve balance and coordination. Focusing on lifting your knees can help develop body awareness and control of your movements, which is useful for a variety of activities. With improved balance and coordination, you will be able to perform more complicated exercises easier and reduce the risk of injury.

Strengthens the Lower Body Muscles

The High Knees exercise targets the quadriceps, hamstrings, calves, and glutes. This makes it an effective exercise to strengthen the lower body muscles. As the muscles strengthen, you will be able to perform physical activities with ease, and also protect against injury.

Helps in Building Core Stability

The High knees exercise is also helpful in building core stability. Abs and upper body muscles are involved in the movement making it an effective total body workout. This strengthens your core and leads to better posture, which can help you improve your overall appearance.

Improves Mobility and Flexibility

If you are looking to increase mobility and flexibility, High Knees can be an effective exercise. By lifting your knees to the chest, it stretches the hip flexors which can help improve flexibility. This can help with various day-to-day activities such as lifting, running or squatting.

How To Do High Knees

High Knees are easy to do and require no equipment. All you need is a comfortable training ground to start. Follow these steps to perform High Knees:

Step Instruction
Step 1 Stand with your feet shoulder-width apart and your feet pointing straight.
Step 2 Lift one knee to your chest while keeping the other foot on the ground.
Step 3 Lower the first knee back to the ground and repeat the movement with the other knee.
Step 4 Alternate the lifting and lowering of the knees as quickly as possible and also move your arms back and forth as though running.

How to Add High Knees to Your Workout Routine

You can add High Knees exercises to your regular exercise routines in various ways. Initially, it’s better to start with slow-pace sets to ensure that you know the right form and avoid injuries. Here are a few methods to include High Knees in your workout:

As A Warm-Up

The High Knees exercise is great as a warm-up. A five-minute intense session can help your muscles warm up, increase your heart rate, and prepare your body for more challenging exercises.

During Aerobic Workouts

Add a few sets of High Knees into your cardio sessions to create an interval workout. This helps increase the intensity of the workout, burn more calories, and keep the heart rate up.

As A Standalone Exercise

You can also do High Knees as a standalone exercise at the end of your workout routine as a form of cardio. Doing this for about 5 to 10 minutes helps you to strengthen your legs, improve coordination and flexibility, and also burn more calories.

With Resistance Bands

To add more resistance and increase the intensity of High knees, you can use resistance bands. This helps to make the workout more challenging and also targets different muscles involved in the exercise.

Things to Keep in Mind While Preparing for High Knees Exercise

Before you begin the High Knees exercise, there are some things you need to consider, including warming up and preparing your body before starting. Here are a few tips to keep in mind:

Start Slowly

When starting with High Knees, start with slow-paced sets to avoid injury. Once you master the right movement, you can gradually increase your speed and intensity.

Do Warm-up Exercises

It’s important to prepare your muscles for the exercise. Before starting High Knees, do a few warm-up exercises such as jumping jacks or jogging in place. This helps to increase the blood flow in the body and ensure that the muscles are well-prepared for the exercise.

Wear Proper Footwear

When performing High Knees exercises make sure you wear comfortable shoes with good ankle support. This helps to prevent any injuries or foot pain, which might occur because of uncomfortable footwear.


The High Knees exercise is an effective way to achieve a full-body workout, and it offers various physical benefits. From improving the balance and coordination of the body to providing a better aerobic workout, High Knees are a great exercise to add to your routine. So, what are you waiting for? Get ready to enhance your workout routine with High Knees exercises.


  • What is the Right Form to Follow for High Knees?
  • The right position for high knees is to keep your feet shoulder-width apart, keep your arms close to the body, and ensure that knees lift up to touch the chest.

  • How Many High Knees Should I start with?
  • Start with 15 to 20 sets of High Knees and gradually increase based on your endurance level.

  • Are High Knees Good for a Beginner Workout?
  • Yes, High Knees are an excellent choice for beginners looking for a full-body workout. It’s a low-impact exercise that can be performed easily without any equipment.

  • Are There Any Alternatives to High Knees?
  • The best alternatives to High Knees include lunges, jumping jacks, or mountain climbers that target similar muscles and provide the same benefits.


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