Type: Dynamic, Plyometric/Cardio
Primary Muscles: Quadriceps, Glutes
Secondary Muscles: Hamstrings, Calves, Core
Exercise Key Form:
1. Stand tall with feet hip-width apart.
2. Perform a bodyweight squat, lowering hips back and down.
3. As you rise, drive one knee up toward your chest in a high knee motion.
4. Alternate knees with each squat repetition.
NASM-CPT Tip: Land softly and keep your chest lifted during both the squat and knee drive.
Why This Exercise Is Important: Combines lower body strength with cardio, improves coordination, and boosts calorie burn—great for fat loss and athletic conditioning.
