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Quadriceps · Bodyweight

High Knees

A compound movement that trains your quadriceps, done using just your bodyweight. Your abs, hamstrings and calves help out.

EquipmentBodyweight
TypeCompound
Push or pullPull
LevelBeginner

Muscles you'll work

High Knees muscles worked, front viewHigh Knees muscles worked, back view
QuadricepsPrimaryAbs · Hamstrings · Calves · GlutesSecondary

How to do it

  1. Start standing tall with your feet hip-width apart and arms bent at your sides.
  2. Begin to march or lightly jog in place.
  3. Quickly lift one knee towards your chest as high as possible, aiming for your thigh to be at least parallel to the ground.
  4. As you lower that leg, simultaneously lift the opposite knee in a continuous, rapid motion.
  5. Continue alternating legs quickly, maintaining a fast pace and pumping your arms actively for momentum.
  6. Keep your core engaged, chest up, and land softly on the balls of your feet.

More quadriceps exercises

High Knee SkipsBodyweight SquatBurpeeBurpee Over the Bar
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