warmup · beginner

High Knees

A dynamic warm-up drill performed in place or moving forward, alternating rapid knee drives toward the chest. Elevates heart rate and activates the hip flexors and core for running.

  1. 01Stand tall with feet hip-width apart.
  2. 02Drive one knee up toward your chest as high as possible while staying on the ball of the opposite foot.
  3. 03Immediately switch legs, driving the other knee up.
  4. 04Pump your arms in opposition to the legs — right knee up, left arm forward.
  5. 05Maintain a quick, rhythmic tempo — aim for 2-3 contacts per second.
  6. 06Stay on the balls of your feet throughout — heels should not touch the ground.
  7. 07Keep your core engaged and torso upright.
Why it matters

High knees are a cardiovascular and neuromuscular primer that raises core body temperature, increases heart rate, and activates the hip flexors before running. The rapid alternating movement pattern closely mimics running cadence and trains the elastic recoil properties of the lower limb. They are particularly effective for warming up the psoas and iliacus, which are the primary knee-lifters during running.