High Knees Warm-up
Raises heart rate and activates the hip flexors and core in preparation for activity.
Full BodyBeginnerCardioLocomotion
At a glance
| Muscles worked | Primary: hip flexors & core. Secondary: legs |
|---|---|
| Muscle group | Full Body |
| Difficulty | Beginner |
| Type | Cardio · Locomotion |
| Sets & reps | 1 sets × 20s |
| Estimated calories burned | ~18 kcal |
| Equipment | None needed |
How to do it
- Stand tall and drive one knee up toward the chest.
- Quickly alternate legs in a running motion without moving forward (or moving lightly).
- Keep the torso upright and core engaged.
- Pump the arms naturally.
- Continue for the desired duration.
Coaching tips
Benefits
Raises heart rate and activates the hip flexors and core in preparation for activity.
Common mistakes
Avoid leaning back or letting the knees drop low.
Make it harder
Increase speed or height of the knees.
Make it easier
March in place with lower knees.
Breathing
Breathe rhythmically with the movement.
Build a workout with this exercise
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Intermediate · 4 sets × 8-10 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.