High knees: How to do, muscles worked and benefits 

Looking for a beginner-level cardio workout you can do anywhere? Well, high knees can be the perfect option. While this exercise is beginner-friendly and might seem simple, cranking out just a few reps will get the heart pumping and leave you breathless.

High knees are a lower body workout, best for legs and glutes, but this high-energy move also gives the core an incredible workout, making it a great abs- toning and belly fat-reducing exercise.

What’s more: high knees can be done as a warm-up, cardio or added as part of a high intensity interval training session.

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How to do high knees?

Before you jump onto the exercise, there are certain things you must keep in mind. First: always do this move on a grassy area or gym floor if you don’t want to sprain your ankle. Wear comfortable shoes, and start slow with fewer reps, especially if you have ankle or knee issues.

Instructions:

• Stand straight with the feet slightly wider than shoulder distance, and rest your arms by the sides. Keep your posture upright at all times.
• Keep your gaze straight; engage the core muscles. Pull up your chest, and bring your right knee towards the chest. Try reaching the knee above waist level.
• Simultaneously, bring your left hand up, and quickly lower your hand and leg to the starting position.
• Repeat the move with your left leg and right hand, and alternate the movement for the desired number of reps.
• Start with 20 seconds, and gradually increase the reps. Moreover, take 20 seconds of rest between each set.

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High knees: Muscles worked

Wear comfortable shoes. (Photo via Pexels/JESHOOTS.com)

The high knees workout recruits all the muscles of the lower body, along with the core and some upper body muscles too. The major lower body muscles that get activated during the move include:

• Glutes
• Hamstrings
• Quadriceps
• Calves
• Hip flexors

Additionally, the core and abdominal muscles also get involved and assist you in doing the exercise in the right form. Lastly, the triceps and biceps also get engaged during the high knees exercise.

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What are the benefits?

It tones and strengthens the core muscles. (Photo via Pexels/Karolina Grabowska)

Here’s a look at some of the benefits this cardio exercise offers:

Targets major lower body muscles

High knees target the major lower body muscles, including the hamstrings, glutes, quadriceps and hip flexors, improving body coordination, balance and muscle endurance.

Recruits abdominals and core

It also engages the abdominal and core muscles, making it even more effective and beneficial to improve body posture.

Beginner-friendly exercise

It's a versatile, beginner-friendly exercise, suitable for all fitness levels and age groups. It can be done anywhere, any time and without using any exercise tools.

Burns a lot of calories

This exercise helps burn a lot of calories compared to other cardiovascular moves, making it an incredible exercise for weight loss and toning.

Elevates heart rate

This exercise elevates heart rate very quickly, making it a great cardiovascular workout.

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High knees are a functional exercise that can be added to any workout routine. From warm-ups and cardio to resistance training and HIIT, this exercise can fit into any workout schedule.

Adding this exercise to your everyday workout routine can help improve cardiovascular health, strengthen muscles, boost muscle endurance, burn calories and prepare the muscles for more advanced exercises.

However, if you have pain in the hips, ankles or knees, or you have recently recovered from injury, it's best to consult a doctor or physical therapist before doing this move. Consulting a doctor can help you decide whether this exercise is safe for you.