Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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 is best used when the workout goal matches its main demand: cardio & jump rope capacity, clean mechanics, and scalable intensity.
Muscles Worked
Hip flexorsQuadricepsCalvesCore
Equipment
None
Best For, Avoid If, and Scaling
| Best for | Cardio & Jump Rope WODs, skill practice, and athletes who can keep high knees mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use High Knees in a Real Workout
Create a similar WOD
Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should High Knees feel?
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.
Build It Into a Workout
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