High-knees run: how to do it and what it works

In-place march or run that combines rhythm, coordination and active hip flexion.

Image: start and end of the movement.

How to do it

Fast in-place running lifting the knees alternately, useful for warming up, improving coordination and raising heart rate with no equipment.

Form. Keep your trunk tall, land softly under your hips and alternate knees at a rhythm you can control without leaning back.

Common mistake. Pounding the floor, raising your shoulders, losing your arm swing, or chasing a knee height that breaks your posture.

Quadriceps, Iliopsoas · Bodyweight

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

In the app every exercise has its full animation: over 600 exercises and over 700 demonstration videos.