High knees
High knees is jogging on the spot while driving each knee up to hip height, with your arms pumping like running. It works the hip flexors, quads and calves, and is one of the quickest ways to get your heart rate up at home.
- Group
- Cardio
- Equipment
- None
- A first set
- 30 reps
How to do it
Start position
Stand tall with your feet hip-width apart and your elbows bent to 90 degrees as if running.
One rep
- Drive one knee up to hip height while the opposite arm pumps forward.
- Land lightly on that foot and bring the other knee up straight away.
Tempo
About 0.7 seconds per rep, at a controlled pace. A set of 30 takes around 21 seconds.
Form cues
- Stay on the balls of your feet.
- Keep your torso tall.
- Jog on the same spot without travelling.
Common mistakes
- Knees barely liftingSlow the rhythm until each knee reaches hip height, then speed up.
- Leaning backStand tall with your chest slightly forward.
- Moving forward across the roomLand under your hips, not in front of them.