Single Session
Use the exercise’s set, repetition, tempo, and rest ranges during one workout.
← Back to Exercise Library
Combined Thumbnailthumbnail.jpgImage available Enabled Enabled
Bodyweight
High Knees
Cardio · None · Primary muscle: Hip Flexors
Active
Difficulty2/5
Repetitions1–200
Sets1–40
Tempo1-0-1
Rest30s
Technique references
Exercise media
Movement video
Video coming soon.
No playable video is published for this exercise yet. The exercise remains fully usable without it.
Step by step
Instructions
- Stand upright with your feet hip-width apart, arms bent comfortably, and core gently braced.
- Begin running in place and drive one knee upward toward hip height.
- Move the opposite arm forward naturally while keeping your shoulders relaxed.
- Land lightly on the ball or midfoot and immediately drive the opposite knee upward.
- Continue alternating sides at a controlled cadence while keeping your torso upright.
Muscle focus
Muscles
Primary: Hip Flexors
Coaching
Tips
- Count each knee drive as one repetition when recording sets or Daily Goal entries.
- Keep each support foot landing underneath your body rather than reaching forward.
- Maintain a tall posture and use your arms to support a natural running rhythm.
- Choose a knee height and pace that let you land quietly and stay in control.
Technique check
Common mistakes
- Leaning the torso backward as the knees rise.
- Landing heavily on the heels or allowing the feet to slap the floor.
- Taking long forward-reaching steps instead of running vertically in place.
- Rushing the cadence and reducing knee lift or balance.
- Holding the breath or tensing the shoulders and arms.
Approved settings
Workout modes
Throughout Day
- Goal type
- Total repetitions
- Default target
- 100 repetitions
- Minimum entry
- 1 repetition
- Daily reset
- Yes