High knee
May 13th, 2023 2:56 PM Mr. Q Categories: Body Weight
Talk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.
Type:
ExerciseEquipment:
Body WeightHigh knees is a cardiovascular exercise that works on the lower body and helps to improve coordination, balance, and endurance.
Stretch: Quad stretch, hamstring stretch
Warmup:
- 5-10 minutes of light jogging in place
- Jumping jacks
- Butt kicks
- Leg swings
How to select the proper weight: High knees is a bodyweight exercise that does not require any weights.
Proper form:
- Begin by standing tall with your feet hip-width apart.
- Drive your right knee up towards your chest as high as you can.
- Lower your right leg back down to the starting position and immediately repeat with your left leg.
- Continue alternating legs, lifting your knees as high as possible while keeping your core engaged.
- Move at a steady and controlled pace.
How to reduce the difficulty: You can reduce the difficulty of high knees by slowing down the movement and focusing on proper form. You can also perform the exercise at a slower pace or perform the exercise with shorter intervals.
How to increase difficulty:
- Increase the speed of the exercise
- Add ankle weights or resistance bands
- Perform the exercise while holding light dumbbells
Reps: Beginner: 30 seconds, rest 30 seconds, repeat for 3 sets Intermediate: 45 seconds, rest 30 seconds, repeat for 4 sets Advanced: 60 seconds, rest 20 seconds, repeat for 5 sets
Estimated time for exercise: 5-10 minutes
Body Group:
CardioMuscle Group(s):
Hip, QuadricepsMuscles used:
Primary:
QuadricepsSecondary:
Hip FlexorsTertiary:
CalvesDifficulty:
BeginnerTalk to your doctor. Caution and common sense should be used...as these are my experiences, and my unique situations. They may work for you or they may not. You may have different results. Please read our disclaimer.