High Knees

High Knees may appear to be a simple exercise, but performing a few sets of this high-energy motion gets your heart rate up, engages your lower body and core leg muscles, and causes rapid sweat. High knees can also be used as a warmup, a cardio burst between weight training exercises, or as part of a high-intensity interval training routine. High Knees engage your quadriceps, hamstrings, calves, glutes, and hip flexors, improving muscular endurance, balance, and coordination. They can also enhance lower body power when done at a high intensity and with bounding or forceful knee drives.

Before you begin, make sure you're wearing a pair of shoes that are both comfortable and supportive. If you have knee or ankle problems, attempt to execute this exercise on a supported gym floor or grassy area. You must stand tall, your feet hip-to-shoulder width apart, and your arms at your sides. Begin by pulling your right knee up to your chest, just above your waist. Then, lift your left hand up in a pumping motion while simultaneously lowering your right leg and left hand. You do the same thing with your left leg and right hand. Alternate between your right and left leg for the specified amount of time.

Quantity:
Set: 2-3 sets
Repetitions: 50/set