Enhancing Skills

High knee

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:

Exercise

Equipment:

Body Weight

High 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:

  1. Begin by standing tall with your feet hip-width apart.
  2. Drive your right knee up towards your chest as high as you can.
  3. Lower your right leg back down to the starting position and immediately repeat with your left leg.
  4. Continue alternating legs, lifting your knees as high as possible while keeping your core engaged.
  5. 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:

  1. Increase the speed of the exercise
  2. Add ankle weights or resistance bands
  3. 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:

Cardio

Muscle Group(s):

Hip, Quadriceps

Muscles used:

Primary:

Quadriceps

Secondary:

Hip Flexors

Tertiary:

Calves

Difficulty:

Beginner

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.


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