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Last updated March 2, 2026
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cardio
High Knee Skips
Skip forward while driving your knees high toward your chest with each bound. An explosive plyometric drill for power and cardio.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Moderate
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
cardio
Secondary
quadship flexorscalvesglutes (max)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Standing
Tracking parameters
time
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand tall with feet hip-width apart and arms at your sides.
- Engage your core and prepare for an explosive skipping motion.
- Step 2Execution
- Push off one foot and drive the opposite knee as high as possible toward your chest.
- Swing the opposite arm forward for momentum and balance.
- Get as much height as possible with each skip.
- Land softly on the ball of your foot.
- Step 3Continuation
- Immediately transition to the other leg and repeat the skipping motion.
- Maintain an upright posture and rhythmic pace throughout.
- Continue for the prescribed time.