The Strengthening Benefits of High Knees

by Toluwani Oyesola March 30, 2022

It is a multifunctional cardio workout that works the core and legs. High knees help with body coordination, flexibility and speed. It can be made to suit various fitness levels. As simple as it may appear, it can be a high-intensity workout that will raise up the heart rate in seconds.

Muscles Worked by High Knees

The main muscles it works are:

Hip Flexors (Psoas Major, Rectus Femoris, Sartorius, Iliacus, Adductor Longus, TFL and Pectineus).

Core (Transverse Abdominis, Rectus Abdominis, Internal Oblique, External Oblique, Latissimus Dorsi, Multifidus, Rectus Abdominis, Erector Spinae (Sacro spinalis), Longissimus Thoracis, Diaphragm, Trapezius).

Knee Extensors ( Rectus Femoris, Vastus Lateralis, Vastus Intermedius and Vastus Medialis).

Other muscles that benefit from this workout are

Shoulder and Arm (Deltoid, Bicep Brachii, Triceps Brachii, Brachioradialis, Brachialis).

How To Do High Knees

Step by step guide for this amazing workout

Step 1: Stand straight with the feet hip-width apart.

Step 2: Lift left knee as high as you can and simultaneously lift up your right arm, The switch quickly so your right knee is up before your left foot lands (balls before heels) and lift up your left arm.

Step 3: Keep on switching the legs quickly for as long as you want.

You can choose to start at a low speed to get comfortable with the exercise before increasing the speed.

Benefits of High Knees

Cardio Boost: Whether you go high and fast or low and slow, you are still sure to get a good cardio workout. The faster and higher you go the more intense it gets.

Strengthens core and Lower Body: This exercise involves running which strengthen the legs and lifting the knees which requires core strength. Thus it helps to further strengthen the core and legs.

No Equipment: It is a workout that does not require any special equipment. All you need is space to move and you can start this amazing workout.

Alignment: It can help to improve the alignment and posture of the body by strengthening the core.

Flexibility and Co-ordination: Raising and lowering the hands and knees requires a degree of co-ordination from the body. Continual repetition of this workout will help to enhance the body's flexibility and coordination.

Common Injuries

High knees is a high intensity workout that can lead to injuries if not done with caution. Some of the injuries includes;

Knee Ache: If the feet is not properly dropped it can lead to over exertion of force on the knees.

Ankle Strain: If the heels of the feet are lowered before the balls it can result in strain around the ankle joint.

When next you need a workout that can elevate the heart rate while simultaneously strengthening the muscles, make sure you try this exercise. The numerous benefits it offers gives it the ability to be incorporated in either a warm up, leg or core exercise.