High knees, also known as high knee runs or high knee marches, are a form of aerobic exercise that involves lifting your knees as high as possible while jogging or marching in place. It is a dynamic exercise that engages multiple muscle groups, including the quadriceps, hip flexors, hamstrings, calves, and core muscles.
To perform high knees, follow these steps:
Stand with your feet hip-width apart and arms relaxed by your sides.
Begin jogging or marching in place, lifting your knees as high as you can while maintaining a brisk pace.
As you lift your knees, swing your arms in a coordinated motion, as if you were running.
Land softly on the balls of your feet with each step, and try to maintain an upright posture throughout the exercise.
Continue for a set period of time or a specific number of repetitions, depending on your fitness level and goals.
High knees can be modified to suit different fitness levels. Beginners may start with a slower pace and lower knee lifts, while advanced exercisers can increase the speed and height of the knee lifts for a more challenging workout. High knees can be incorporated into warm-up routines, cardiovascular workouts, or interval training sessions for added intensity and variety. As with any exercise, it’s important to use proper form, start at a level that is appropriate for your fitness level, and consult with a healthcare professional before beginning any new exercise program, especially if you have any pre-existing health conditions.