High Knees
Trains the glutes. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use High Knees
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a glutes exercise that is, there are 7 on the Glutes page.
Muscles worked
What High Knees trains
Technique
How to do High Knees
- Stand tall with your feet hip-width apart and your arms at your sides.
- Run in place by driving your right knee up toward your chest, then quickly switching to drive your left knee up as your right foot returns to the floor.
- Pump your arms in rhythm with your legs, as if sprinting, while staying on the balls of your feet.
- Continue alternating knees at a fast pace for the desired duration.
Form cues
Getting it right
- Aim to bring your knees up to hip height or above with each repetition.
- Stay on the balls of your feet and keep the ground contact time short.
- Keep your chest up and avoid leaning back as you drive your knees up.
- Breathe rhythmically and maintain a quick, steady tempo throughout.
Substitutes
Swap High Knees for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run High Knees for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.