← Back to library
Last updated March 2, 2026
Cardio
High Knees
Run in place while driving your knees up to hip height as fast as possible. A simple but effective cardio drill.
Quick facts
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
- Type
- Aerobic
- Injury Risk
- Low
- Hypertrophy
- Very Low
- Calorie Burn
- High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
Cardio
Secondary
QuadsHip FlexorsCalvesAbs
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.
- Arms at your sides, elbows bent at 90 degrees.
- Step 2Execution
- Drive one knee up toward your chest, aiming for hip height or above.
- Quickly switch legs, bringing the other knee up.
- Pump your arms in opposition to your legs for balance and momentum.
- Stay on the balls of your feet for quick transitions.
- Step 3Tips
- Maintain an upright posture; avoid leaning back.
- Increase speed gradually as you warm up.
- Focus on knee height first, then increase pace.
Alternatives & variations
Explore similar movements targeting the same muscles.
_Cardio_medium_1.png&w=3840&q=75)
_Cardio-FIX2__medium_1.png&w=3840&q=75)
_Cardio-FIX_medium_1.png&w=3840&q=75)
_Cardio_medium_1.png&w=3840&q=75)
