How to do high knees
High knees are running on the spot with an exaggerated knee lift. They are a fast cardio exercise and a great warm-up for your hips and legs.
Step by step
- Stand tall with your feet hip-width apart.
- Drive one knee up to hip height as the opposite arm swings forward.
- Land lightly on the ball of your foot as you switch legs.
- Keep alternating quickly, staying tall rather than leaning back.
- Keep your core braced and breathe steadily.
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Common mistakes the coach checks
- Knees not high enough. Drive each knee up to hip height.
- Knees a bit low. Aim for your thighs level with the floor on every step.
Sets and reps
Do 3 to 4 rounds of 20 to 30 seconds with 30 to 60 seconds of rest, or count 30 to 60 knee lifts.
Make it easier or harder
- Easier: March on the spot, lifting each knee high without the hop.
- Harder: Go faster, or make the rounds longer.
Stay safe
Land softly on the balls of your feet and clear some space around you. March instead if jumping hurts your knees or ankles.
Check your form with the AI coach
Prop your phone at hip height, 2–3 m away, whole body in view. Side-on I can see exactly how high each knee comes up. Then press Start training and go: there's nothing to pick, the AI detects that you're doing high knees, counts your reps and tells you out loud when your form slips.
Start trainingJust counting? See the free AI rep counter.
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