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High knees are a dynamic cardio and warm-up drill where you run in place while driving your knees up toward hip height as fast as you can. They elevate your heart rate while working the hip flexors, quads, calves, and core, and they reinforce powerful running mechanics. Stand tall and pump your knees upward one at a time in a quick rhythm, landing softly on the balls of your feet and swinging your arms as you would when sprinting. Keep your torso upright, brace your core, and avoid leaning back as the knees rise. Aim for height and a fast cadence rather than just speed across the floor. High knees build lower-body power and coordination, raise your core temperature before training, and double as an effective conditioning interval when performed in timed bursts.

Exercise descriptions were generated with AI. Always consult a qualified professional before starting a new training program.