High Knees is a dynamic calisthenics exercise that combines cardiovascular conditioning with lower body strength training. This exercise primarily targets the quadriceps, hamstrings, calves, and glutes while also engaging the core and improving overall agility, coordination, and endurance. High Knees are a great way to elevate your heart rate and burn calories quickly.
How to Perform:
- Stand tall with your feet hip-width apart, arms by your sides.
- Engage your core by pulling your belly button towards your spine, and maintain an upright posture with your chest lifted.
- Begin the movement by quickly driving your right knee up towards your chest, lifting it as high as possible while keeping your toes pointed forward.
- Simultaneously, swing your left arm forward and right arm back in a natural running motion.
- As your right foot returns to the ground, immediately drive your left knee up towards your chest, alternating legs in a rapid, running-in-place motion.
- Continue alternating knees at a brisk pace, focusing on maintaining a steady rhythm and lifting your knees as high as possible.
Tips:
- Keep your core engaged and your back straight throughout the exercise to maintain proper form.
- Land lightly on the balls of your feet to reduce impact on your joints and to help maintain speed and rhythm.
- Breathe steadily, exhaling as you drive each knee up and inhaling as your foot returns to the ground.
- Perform High Knees for a set duration (e.g., 30-60 seconds) or for a specific number of repetitions per leg, depending on your fitness level.
High Knees are an excellent full-body exercise that boosts cardiovascular fitness, improves leg strength, and increases agility. They can be incorporated into any workout routine as a warm-up, a high-intensity interval, or as part of a cardio-focused session.
