Høye Knær

High knees is an intense cardio exercise that improves endurance, strengthens the lower body, and activates the core. This exercise is ideal for warming up, burning fat, or as part of a HIIT workout. It specifically targets the hip flexors, quadriceps, glutes and calves, while increasing heart rate and fitness.

Correct form and technique

How to perform high knees correctly:

  1. Stand upright with your feet hip-width apart and your arms bent at a 90-degree angle in front of you.
  2. Pump your arms while lifting one knee as high as possible while keeping your back straight and core tight.
  3. Quickly switch to the other leg and continue to lift your knees up to hip height, as if running in place.
  4. Keep a fast rhythm as you lift your knees to maximize intensity.

Be sure to maintain a stable body position with your eyes forward to avoid imbalance.

Common errors

Avoid these common mistakes during high knees:

  • Low Knee Raise: Avoid letting your knees stay low. Make sure to lift them high enough to activate the hip flexors and glutes.
  • Sway in the back: Keep the core tight to avoid sway in the lower back. Keep your back straight throughout the movement.
  • Lack of arm movement: Remember to use your arms actively. Pumping your arms in time with the movement helps maintain balance and intensity.

Modifications and variations

Adapt high knees to your fitness level:

  • Beginners: If you're new to the exercise, slow down and lift your knees lower while maintaining a steady rhythm.
  • Advanced: Increase the intensity by including ankle weights or combine high knees with burpees for an extra challenge.
  • Lateral high knees: Perform the exercise sideways to train the hips and thighs more intensively.

Number of repetitions and sets

Perform high knees for 30-60 seconds and repeat for 3-4 sets as part of cardio or interval training. Focus on quality and intensity in each repetition.

Breathing technique

Inhale as you lift your knees, and exhale as you lower them. Maintain a steady breathing rhythm to maintain intensity and avoid exhaustion.

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