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High Knees exercise guide showing 4 movement steps
High Knees exercise guide showing 4 movement steps
Full Body4 steps•6s movement guide

High Knees exercise image and instructions

See how to do High Knees in a clear 4-step exercise image with concise instructions. Focus: full body.

#bilateral#bodyweight#core#fullbody#glutes#hamstrings#isolation#quadriceps#repetition#shoulders#standingwithastablestance
Read the detailed High Knees tutorial →

Short instructions

How to do High Knees

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Stand tall on the balls of the feet with elbows bent, trunk braced, and a clear non-slip floor area.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Run in place while driving one knee and then the other upward, coordinating opposite-arm action and landing softly under the hips.

    Breathing: Breathe steadily; do not hold your breath.

  3. 3

    Control the end position

    Maintain quick even contacts, an upright torso, and the highest knee lift that does not cause leaning or loss of rhythm.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Reduce knee height and cadence gradually, then return to a balanced standing position.

    Breathing: Breathe steadily; do not hold your breath.

Setup and safety note: Use the declared High Knees setup, maintain controlled joint alignment, and stop if the movement causes pain.

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