Exercise
High Knees
Also known as: high knee run, high knee running in place, knee drives
High Knees is a compound exercise for the quadriceps and calves. Main target: rectus femoris, medial gastrocnemius and lateral gastrocnemius. Also works: lower abs, gluteus maximus, biceps femoris and soleus. No equipment needed — just your bodyweight.
Muscles worked
How to do it
- Stand with your feet hip-width apart, arms bent at about 90 degrees.
- Run in place, driving each knee up to hip height while the opposite arm swings forward.
- Stay on the balls of your feet, keep your torso upright and your core braced.
- Keep a quick, even pace for the set time.
Similar exercises
Jumping Jacks
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Running in Place
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Knee Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Hands Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Ankle Circles
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Calf Stretch Elbows Against Wall
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Alternatives with other equipment
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Rope Jumping
Other
Medial gastrocnemiusLateral gastrocnemius
Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Calves-SMR
Foam roll
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
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