Running With High Knees

Intermediate Level of Difficulty

Running on the spot with high knee raises is a great warm-up exercise and can also be used as a cardio interval.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Hamstrings


The hamstrings play a crucial role in many daily activities, such as, running, jumping, walking and cycling. Strengthening your hamstring muscles help to protect your knees from injury by absorbing the stress placed on the knee. Weak hamstrings can lead to knee injury.

Exercise Instructions

running with high knees - step 1

Step 1

Start by running on the spot with your shoulders relaxed and your arms bent at your sides.

running with high knees - step 2

Step 2

Pull your knees up to waist height keeping your shoulders pulled back and tall.

running with high knees - step 3

Step 3

Run for the recommended amount of time.