High Knees

High Knees is an intense conditioning exercise that effectively trains the core muscles, thigh muscles, glutes and calves. This dynamic exercise is perfect for warming up, interval training, and improving both endurance and coordination.

Correct Form and Technique

How to perform High Knees with correct technique:

1. Starting position: Stand upright with your feet hip-width apart. Tighten your core muscles, and keep your arms bent at 90 degrees at your sides.
2. Movement: Begin to lift your knees up to your chest one at a time, as quickly and as high as possible. Keep a steady rhythm.
3. Arm use: Use your arms actively in a running motion to increase intensity and help with balance.
4. Breathing: Breathe evenly throughout the exercise, and keep a constant pace.

Common Errors

To get the most out of High Knees , avoid these mistakes:

• Low knee raise: Avoid doing small jumps. Focus on lifting your knees as high as possible for best results.
• Poor arm use: Use your arms actively to maintain your balance and intensify your training.
• Incorrect posture: Keep your back straight and avoid leaning forward or backward.

Modifications and Variants

To adjust the intensity or vary the High Knees , try these modifications:

• Slow high knees: Do the exercise at a slower pace for better control and muscle activation.
• Intervals: Use High Knees in a HIIT session with fast sequences and short rest periods.
• Resistance band high knees: Use a resistance band around your thighs for a more challenging version.

Repetitions and Sets

Aim for 3 sets of 30-60 seconds , depending on your intensity level. High Knees work well both as a warm-up and as part of a high-intensity workout to burn calories and strengthen leg muscles.