High Knees

Type: Dynamic, Cardio
Primary Muscles: Quadriceps, Glutes
Secondary Muscles: Hamstrings, Calves, Hip Flexors, Core

Exercise Key Form:
1. Stand tall with feet hip-width apart and arms at your sides.
2. Engage your core and look straight ahead.
3. Quickly drive your right knee up toward your chest while pumping your left arm forward.
4. Lower your right leg and repeat with your left knee and right arm, alternating legs in a running or sprinting motion.
5. Land softly on the balls of your feet and keep your chest lifted throughout.

NASM-CPT Tip: Keep your core tight, drive your knees up to at least hip height, and maintain a quick, rhythmic pace for maximum cardio and lower body activation.

Why This Exercise Is Important: Boosts heart rate, burns calories, improves coordination and agility, and strengthens the lower body and core—making it an excellent warm-up or cardio burst for any workout.