{"id":43242,"date":"2022-05-15T21:01:30","date_gmt":"2022-05-15T21:01:30","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43242"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"high-knees-benefits","status":"publish","type":"post","link":"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/","title":{"rendered":"High Knees Benefits, Muscles Worked, And How To"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#What_Are_The_Benefits_Of_Doing_High_Knees\" >What Are The Benefits Of Doing High Knees?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Improve_Running_Form_And_Technique\" >Improve Running Form And Technique<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Increase_Speed_And_Agility\" >Increase Speed And Agility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Increase_Cardiovascular_Endurance\" >Increase Cardiovascular Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Improve_Coordination\" >Improve Coordination<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Burn_Calories\" >Burn Calories<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Neuromuscular_Training\" >Neuromuscular Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Strengthen_Hip_Flexor_Muscles\" >Strengthen Hip Flexor Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Strengthen_Forefoot_And_Toe_Muscles\" >Strengthen Forefoot And Toe Muscles<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Strengthen_Your_Core\" >Strengthen Your Core<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#What_Muscles_Do_High_Knees_Work\" >What Muscles Do High Knees Work?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Quadriceps\" >Quadriceps\u00a0<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Hamstrings\" >Hamstrings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Glutes\" >Glutes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Core\" >Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Hip_Flexors\" >Hip Flexors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Calves\" >Calves<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#How_To_Do_High_Knees\" >How To Do High Knees<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Variations_Of_High_Knees\" >Variations Of High Knees<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Increasing_Intensity\" >Increasing Intensity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Introducing_An_Obstacle\" >Introducing An Obstacle<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Performing_High_Knees_With_Weights\" >Performing High Knees With Weights<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#How_To_Incorporate_High_Knees_Into_Your_Workout\" >How To Incorporate High Knees Into Your Workout<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Part_Of_Warmup\" >Part Of Warmup<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Cardio_Exercise\" >Cardio Exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Interval_Training\" >Interval Training<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#In_Between_Sets\" >In Between Sets<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Tips_For_Performing_High_Knees_Safely\" >Tips For Performing High Knees Safely<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Start_Slow\" >Start Slow<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-31\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Engage_Your_Core\" >Engage Your Core<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-32\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Land_Softly\" >Land Softly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-33\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Clear_The_Area\" >Clear The Area<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-34\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#Wear_The_Right_Shoes\" >Wear The Right Shoes<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-35\" href=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Before you look down on high knees for being such a &#8220;basic&#8221; cardio move, know that this deceptively simple move is actually a great way to get your heart rate up and improve your speed, agility, and coordination. <\/span><span style=\"font-weight: 400;\">High knees are a running drill used by track athletes and distance runners to improve running form and technique, but they can also be incorporated into a cardio workout for anyone looking to get their heart rate up. <\/span><span style=\"font-weight: 400;\">In this article, we&#8217;ll cover the benefits of high knees, the muscles worked, and how to do it.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/dev.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Doing_High_Knees\"><\/span><strong>What Are The Benefits Of Doing High Knees?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">These seemingly simple movements can actually offer a range of benefits, both in terms of improving your running technique and helping you to <a href=\"https:\/\/betterme.world\/articles\/terminal-knee-extension-exercises\/\">torch calories<\/a>.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Running_Form_And_Technique\"><\/span><strong>Improve Running Form And Technique<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re a runner, incorporating high knees into your training can help improve your running form and technique. Because high knees involve quick and powerful knee lifts, they can help you develop the muscle memory and coordination needed to run with proper form.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Speed_And_Agility\"><\/span><strong>Increase Speed And Agility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also help you develop the speed and <a href=\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\">agility<\/a> needed for sprinting and other explosive sports movements. By teaching your body to move quickly and efficiently, high knees can help you become a faster and more agile athlete (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increase_Cardiovascular_Endurance\"><\/span><strong>Increase Cardiovascular Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to improving speed and agility, <a href=\"https:\/\/betterme.world\/articles\/balance-board-benefits\/\">high knees<\/a> can also help you build cardiovascular endurance. Because it is a continuous, high-intensity movement, it can help you develop the endurance needed to sustain long periods of cardio activity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Improve_Coordination\"><\/span><strong>Improve Coordination<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also help improve coordination by teaching your body to move in a coordinated and efficient manner. By practicing high knees, you can improve your overall coordination and balance, which can help you in other sports and physical activities (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Burn_Calories\"><\/span><strong>Burn Calories<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Because high knees are a <a href=\"https:\/\/betterme.world\/articles\/wood-chop-exercise-benefits\/\">high-intensity cardio<\/a> move, they can help you burn calories and lose weight. If you&#8217;re looking to get a cardio workout and burn some calories, high knees are a great option.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-knee-fat\/\">How To Get Rid Of Knee Fat: Exercises To Blast Away Your Knee Flab<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-42482 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1024x576.png\" alt=\"high knees benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930-1636x920.png 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5930.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Neuromuscular_Training\"><\/span><strong>Neuromuscular Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also be used for neuromuscular training, which is a type of training that helps improve the communication between your nervous system and muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5260592\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">By practicing high knees, you <a href=\"https:\/\/betterme.world\/articles\/hindu-squats-benefits\/\">can help<\/a> improve the connection between your brain and muscles, which can lead to better performance in other physical activities.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthen_Hip_Flexor_Muscles\"><\/span><strong>Strengthen Hip Flexor Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees also help strengthen the hip flexor muscles, which are responsible for bringing the knee toward the chest. Strong hip flexor muscles are important for <a href=\"https:\/\/betterme.world\/articles\/sprint-workouts\/\">running<\/a>, jumping, and other explosive movements (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16095411\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthen_Forefoot_And_Toe_Muscles\"><\/span><strong>Strengthen Forefoot And Toe Muscles<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to strengthening the hip flexor muscles, high knees also help strengthen the forefoot and toe muscles. These muscles are important for balance and stability when running and jumping.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Strengthen_Your_Core\"><\/span><strong>Strengthen Your Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your core is important for stability and balance, and high knees can help you strengthen your core muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6110226\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). A strong core will help you in all physical activities, not just running.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-41996 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880-300x169.png 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5880.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Do_High_Knees_Work\"><\/span><strong>What Muscles Do High Knees Work?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High knees target the following muscle groups:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Quadriceps\"><\/span><span style=\"font-weight: 400;\"><strong>Quadriceps<\/strong>\u00a0<\/span><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The quadriceps are a group of four muscles located on the front of the thigh. These muscles are responsible for extending the knee.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing high knees, your quadriceps work to lift your legs as high as possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hamstrings\"><\/span><strong>Hamstrings<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hamstrings are a group of three muscles located on the back of the thigh. These muscles are responsible for bending the knee and extending the hip.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing high knees, your hamstrings contract to lift your legs up and bring them back down.<\/span><\/p>\n<p><strong>BetterMe app will kick you out of the mental funk, shake off your extra weight, rid you off your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? Hurry up and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\">change your life for the better<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Glutes\"><\/span><strong>Glutes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Having strong glutes is a key factor in achieving a well-rounded physique. It also makes for a visually appealing backside.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The glutes are responsible for extending the hip, which is exactly what they do while performing high knees.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Core\"><\/span><strong>Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The core muscles include the abdominals, obliques, and lower back. These muscles work together to stabilize the spine and pelvis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing high knees, the core muscles contract to keep your body upright and prevent your lower back from arching.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-32587 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1024x576.jpg\" alt=\"high knees benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/10-2.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Hip_Flexors\"><\/span><strong>Hip Flexors<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hip flexors are a group of muscles located in the front of the hip. These muscles are responsible for lifting the leg up and bringing it forward.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing high knees, the hip flexors work to lift your legs as high as possible.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Calves\"><\/span><strong>Calves<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calf muscles are located on the back of the lower leg. These muscles are responsible for plantar flexing of the foot, or pointing the toes.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While performing high knees, the calves work to balance your foot on your toe as you lift your leg up.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/how-to-exercise-with-bad-knees-to-lose-weight\/\">How To Exercise With Bad Knees To Lose Weight: Tips To Take The Load Off Your Joints<\/a><\/span><\/i><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Do_High_Knees\"><\/span><strong>How To Do High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here&#8217;s how to perform high knees:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing tall with your feet hip-width apart and your arms at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core muscles and lift your right knee up so that it&#8217;s in line with your hip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, bring your left arm up and extend it out in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Once your right leg is in line with your hip, quickly lower it back down to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you lower your right leg, bring your left arm back down to your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this movement with your left leg and right arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue alternating sides for the desired number of repetitions.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-32574 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1024x576.jpg\" alt=\"high knees benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/11.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Variations_Of_High_Knees\"><\/span><strong>Variations Of High Knees<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a few variations of high knees that <a href=\"https:\/\/betterme.world\/articles\/dumbbell-squat-variations\/\">you can try<\/a>:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Increasing_Intensity\"><\/span><strong>Increasing Intensity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To vary the intensity of your high knees, you can either move faster or raise your legs higher. Moving faster will make your heart rate increase, while raising your legs higher will make your muscles work harder.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also try both of these variations at the same time for an even greater challenge.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Introducing_An_Obstacle\"><\/span>Introducing An Obstacle<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You can also try performing high knees while dodging an obstacle. This can be done by placing a cone or other object in front of you and then jumping over it as you perform your high knees.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This variation will not only increase the intensity of your workout, but it will also help to improve your coordination.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Performing_High_Knees_With_Weights\"><\/span><strong>Performing High Knees With Weights<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you want to add some extra <a href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\">resistance<\/a> to your high knees, you can try holding a dumbbell in each hand. Start by standing tall with your feet hip-width apart and your arms at <a href=\"https:\/\/betterme.world\/articles\/standing-bicep-stretch\/\">your sides<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Then, engage your core muscles and lift your right knee up so that it&#8217;s in line with your hip. As you do this, bring your left arm up and extend it out in front of you.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Once your right leg is in line with your hip, quickly lower it back down to the starting position. As you lower your right leg, bring your left arm back down to your side.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Repeat this movement with your left leg and right arm. Continue alternating sides for the desired number of repetitions.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-32556 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1024x576.jpg\" alt=\"running for weight loss interval training\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/5-9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Incorporate_High_Knees_Into_Your_Workout\"><\/span><strong>How To Incorporate High Knees Into Your Workout<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">High knees can be performed as:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Part_Of_Warmup\"><\/span><strong>Part Of Warmup<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Research has shown the benefits of warming up before exercise. Warming up can help to increase blood flow to the muscles, improve range of motion, and reduce the risk of injury (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Performing high knees as part of your warmup can help to prepare your body for the workout ahead. Aim for 10-15 repetitions of high knees as part of your warmup routine.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Cardio_Exercise\"><\/span><strong>Cardio Exercise<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also be performed as a cardio exercise. To do this, simply perform the movement for an extended period of time.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can either perform high knees for a set amount of time or for a set number of repetitions. For example, you could try performing high knees for 30 seconds or 100 repetitions.<\/span><\/p>\n<p><strong>Lean and toned up body isn\u2019t just a far-fetched fantasy. Check out the BetterMe app and watch it <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\">propel your weight loss journey<\/a> into high gear!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-32544 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1024x576.jpg\" alt=\"high knees benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/6-5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Interval_Training\"><\/span><strong>Interval Training<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also be used as a part of interval training. Interval training is a type of exercise that alternates between periods of high-intensity and low-intensity activity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To use high knees for interval training, start by performing the movement for 30 seconds. Then, rest for 30 seconds. Repeat this cycle for the desired amount of time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"In_Between_Sets\"><\/span><strong>In Between Sets<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">High knees can also be performed in between sets of strength-training exercises. This can help to increase your heart rate and improve your cardiovascular fitness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To use high knees in between sets, simply perform the movement for 30 seconds to 1 minute in between each set of strength-training exercises.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\"><img decoding=\"async\" class=\"aligncenter wp-image-32543 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1024x576.jpg\" alt=\"high knees benefits\" width=\"770\" height=\"433\" srcset=\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1024w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-300x169.jpg 300w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 768w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4-1636x920.jpg 1636w, https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Performing_High_Knees_Safely\"><\/span><strong>Tips For Performing High Knees Safely<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are a few tips to help you perform high knees safely and effectively:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Start_Slow\"><\/span><strong>Start Slow<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you&#8217;re new to high knees, start slowly and gradually increase the intensity of your workouts. This will help you to avoid injury and make sure that your muscles are properly warmed up.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Engage_Your_Core\"><\/span><strong>Engage Your Core<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure to engage your core muscles throughout the entire movement. This will help to protect your lower back and improve your balance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Land_Softly\"><\/span><strong>Land Softly<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When you bring one knee up, make sure to land softly on the other foot. This will help to protect your knees and reduce the impact on your joints.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Clear_The_Area\"><\/span><strong>Clear The Area<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Before you start your high knees workout, make sure to clear the area around you. This will help to avoid any trip hazards and make sure that you have plenty of space to move.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Wear_The_Right_Shoes\"><\/span><strong>Wear The Right Shoes<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Make sure to wear shoes that are comfortable and provide good support. This will help to protect your feet and ankles.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As you can see, there are a number of ways that you can incorporate high knees into your workout. High knees are a great way to increase the intensity of your workout and to get your heart rate up.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=High_Knees_Benefits\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Before you look down on high knees for being such a &#8220;basic&#8221; cardio move, know that this deceptively simple move is actually a great way to get your heart rate up and improve your speed, agility, and coordination. High knees are a running drill used by track athletes and distance runners to improve running form [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":43243,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[54],"tags":[],"coauthors":[125],"class_list":["post-43242","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-leg-workouts"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>High Knees Benefits, Muscles Worked, And How To - BetterMe<\/title>\n<meta name=\"description\" content=\"What are \u2605 HIGH KNEES BENEFITS, \u27a4 muscles worked, and how to do them? Read on to find out everything you need to know about high knees.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"High Knees Benefits, Muscles Worked, And How To\" \/>\n<meta property=\"og:description\" content=\"What are \u2605 HIGH KNEES BENEFITS, \u27a4 muscles worked, and how to do them? Read on to find out everything you need to know about high knees.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/dev.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1146047495.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"714\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"10 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/dev.betterme.world\/articles\/#\/schema\/person\/d0a366c176f1718c3f976799259f8d76\"},\"headline\":\"High Knees Benefits, Muscles Worked, And How To\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/\"},\"wordCount\":1777,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/dev.betterme.world\/articles\/high-knees-benefits\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/dev.cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_1146047495.jpg\",\"articleSection\":[\"Leg Workouts\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Before you look down on high knees for being such a \\\"basic\\\" cardio move, know that this deceptively simple move is actually a great way to get your heart rate up and improve your speed, agility, and coordination. <\/span><span style=\\\"font-weight: 400;\\\">High knees are a running drill used by track athletes and distance runners to improve running form and technique, but they can also be incorporated into a cardio workout for anyone looking to get their heart rate up. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we'll cover the benefits of high knees, the muscles worked, and how to do it.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are The Benefits Of Doing High Knees?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">These seemingly simple movements can actually offer a range of benefits, both in terms of improving your running technique and helping you to <a href=\\\"https:\/\/betterme.world\/articles\/terminal-knee-extension-exercises\/\\\">torch calories<\/a>.<\/span>\\r\\n<h3><strong>Improve Running Form And Technique<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">If you're a runner, incorporating high knees into your training can help improve your running form and technique. Because high knees involve quick and powerful knee lifts, they can help you develop the muscle memory and coordination needed to run with proper form.<\/span>\\r\\n<h3><strong>Increase Speed And Agility<\/strong><\/h3>\\r\\n<span style=\\\"font-weight: 400;\\\">High knees can also help you develop the speed and <a href=\\\"https:\/\/betterme.world\/articles\/agility-exercises-at-home\/\\\">agility<\/a> needed for sprinting and other explosive sports movements. 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