How to do a High Knees
- Stand tall with feet hip-width apart and elbows bent.
- Drive one knee up toward hip height as you rise onto the opposite ball of the foot.
- Quickly switch, pumping the arms as if sprinting.
- Stay light and fast, landing softly on the balls of your feet.
- Keep your chest up and core braced throughout.
Keep in mind
- Drive each knee to hip height, not just off the floor.
- Stay tall — don't lean back to get the knees up.
- Land on the balls of the feet with quick, light contacts.
- Pump the arms in time with the legs.
Common mistakes
- Knees only coming up to shin height — slow down and get the height.
- Leaning back and running from the lower back — stack the ribs over the hips.
- Heavy, flat landings — stay on the forefoot.
Breathing
Breathe fast and shallow in a steady rhythm; don't hold your breath.
Take care
Hard on the calves and the front of the shins — do fewer and slower if your shins start to ache.
Easier and harder
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