Which muscles does the high knees work?

The high knees mainly works your cardio. It also involves your hip flexors and calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the high knees in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

High Knees: how to do it and muscles worked

The high knees mainly works your cardio, with help from your hip flexors and calves. You need bodyweight (no equipment).

Muscles worked

Main

Cardio

Helping

How to do the high knees

1
Stand tall with your feet hip-width apart and your arms bent at 90 degrees, with your palms facing down at waist height.
2
Run in place, driving each knee up toward hip height as fast as you can control, touching your hands with your knees if you can. Land on the balls of your feet.
3
Keep your chest upright and your core tight. Breathe steadily and work for the time set, such as 20 to 30 seconds, then rest.

Form tip: Do not lean back as your knees lift. Keep your steps light and quick, and slow down if you feel any pain.

Common questions

Which muscles does the high knees work?: The high knees mainly works your cardio. It also involves your hip flexors and calves.
What equipment do I need for the high knees?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the high knees in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.