High Knees Movement Prep
high knees warm-up
2 unhurried rounds
6-8 controlled High Knees reps
30 sec easy Run
Start the workout feeling prepared, not tired
Cardio & Jump Rope
High Knees — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
High knees are a running-in-place drill that raises the heart rate while teaching quick foot contact and active knee drive. Stay tall and use a light, springy rhythm rather than chasing maximum height. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
High knees are a running-in-place drill that raises the heart rate while teaching quick foot contact and active knee drive. Use High Knees before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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How To Do High Knees
PureGym · reviewed 2026-08-06
Muscles Worked
Hip flexorsQuadricepsCalvesCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Using High Knees to prepare hip flexors and quadriceps before sessions that include Run, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale High Knees if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: leaning backward to force the knees higher. |
| Scaling | March in place with controlled knee lifts. |
How to Do the High Knees
1
Stand tall with feet under the hips.
2
Jog in place and lift one knee toward hip height.
3
Switch legs quickly while pumping the opposite arm.
4
Land softly on the forefoot and keep the ribs stacked over the hips.
Common Mistakes
✕
Leaning backward to force the knees higher.
✕
Landing heavily or letting the feet reach far in front.
Coaching Tips
✓
Begin at an easy march, then build to a jog.
✓
Think quick feet and tall posture.
Scaling Options
Easier / Beginner
March in place with controlled knee lifts.
Harder / Advanced
Increase cadence or perform short 10-20 metre high-knee runs.
Warm-Up Examples
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High Knees Readiness Flow
pre-workout high knees
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled High Knees reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should High Knees feel?
During High Knees, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
Plan the Whole Session
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Useful next steps
Related Exercises
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