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Conditioning Bodyweight Beginner Compound Unilateral Video

How to do the High Knees

Primary: Hip Flexors, Quads · also works Calves, Core, Glutes. Also called: running in place, high knee run.

Demo video: High Knees · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand tall with feet hip-width apart.

  2. 2

    Run in place, driving one knee up to hip height at a time.

  3. 3

    Pump your arms in opposition to your legs.

  4. 4

    Stay on the balls of your feet and keep your torso upright.

  5. 5

    Continue at a quick pace for the set reps or time.

Coaching cues

  • Knees up to hip height
  • Stay light on the feet
  • Chest tall

Common mistakes

  • Leaning back
  • Landing heavily on the heels
  • Knees too low

Sets, reps and where it fits

Muscle

3–4 × 20–40 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 20–40 sec

rest 45–60 s

Impact: high Knee stress: moderate Spine load: low Home-friendly

High Knees alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Jumping JackBodyweight · beginner Mountain ClimberBodyweight · beginner Jump RopeBodyweight · beginner Sprint IntervalBodyweight · intermediate Leg Flutter KicksBodyweight · beginner Side ShufflesBodyweight · beginner

Frequently asked questions

What muscles does the High Knees work?

Primary: Hip Flexors, Quads. Secondary: Hip Flexors, Quads, Calves, Core, Glutes

How many sets and reps of High Knees should I do?

Hold or work for 20–40 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the High Knees?

Same movement pattern, different equipment: Jumping Jack, Mountain Climber, Jump Rope, Sprint Interval, Leg Flutter Kicks, Side Shuffles.

Is the High Knees good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.