High knees
A running-in-place cardio drill where you lift the knees high with a quick rhythm.
Overview
High knees are a running-in-place cardio drill. You jog on the spot while lifting each knee up toward hip height, pumping the arms in time. Done briskly, it raises the heart rate and rehearses a quick, snappy running action; done slowly, it is a gentle marching warm-up.
It needs no equipment and can be adjusted by changing the pace and the height of the knees. High knees are common in warm-ups and cardio circuits, and they also feature in the preparation for running and field sports.
The movement
- 1Stand tall and begin jogging on the spot.
- 2Lift each knee up toward hip height in turn.
- 3Pump your arms in rhythm with your legs.
- 4Keep a steady, quick cadence for a set time.
Beginner notes
- A slow march is a gentle way to start before speeding up.
- Pumping the arms in time helps set the rhythm.
- Landing softly on the balls of the feet keeps it smooth.
A note on training information
Where it’s used
Sports this relates to:
Running
The most accessible endurance sport — no venue, just shoes and the open road or trail.
Football
The world’s most popular team sport — endless running, teamwork and community in one game.
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect High knees to the rest of SocialSportHub.
Movement patterns
- GaitThe cyclic, alternating single-leg pattern of walking and running that carries the body across the ground — the base of most field and endurance sport.
- AccelerationThe athletic pattern of building speed from a standing or slow start by driving large horizontal forces into the ground to project the body forward.
- BackpedalControlled backward locomotion performed while facing forward, staying low and pushing off the balls of the feet in short strides to stay reactive and keep play in view.
- BoundAn exaggerated, horizontal springing stride that transfers from one leg to the opposite leg with a long flight phase, amplifying the mechanics of running.
- KickA ballistic single-support leg swing that whips force from the plant foot through the hip and knee to strike or propel a ball or target with the foot, distinct from the weight-bearing steps of locomotion.
Techniques
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Cycling CadenceThe technique of pedalling at a smooth, steady rhythm and choosing a gear that keeps the legs turning efficiently.
- Running FormThe efficient posture and stride mechanics of distance running, keeping the body relaxed and the cadence smooth.
Tactics
- Negative splitA pacing tactic where an athlete covers the second half of a race faster than the first.
- High pressA football tactic where a team hunts the ball high up the pitch to win it back close to the opponent’s goal.
- Serve and volleyAn attacking tennis tactic where the server follows their serve to the net to finish the point with a volley.
- Offside trapA defensive football tactic where the back line steps up together to leave an attacker offside.
- Man-to-man markingA defensive tactic where each defender is assigned a specific opponent to track and contain.
Playing surfaces
- Road (Tarmac / Asphalt)Paved tarmac or asphalt: a firm, smooth, predictable surface that rewards steady pace and rhythm — the ground for road running, cycling and race-walking.
- Synthetic trackAn all-weather rubberised athletics running surface — firm, springy and high-grip — giving sprinters and distance runners fast, consistent, predictable footing.
Goals
- Improve cardiovascular healthRegular activity is widely linked with supporting heart and circulatory health as part of a balanced routine.
- Improve sleepSupport more restful sleep by staying active during the day and building a consistent daily rhythm.
- Sports for seniorsGentle, enjoyable ways for older adults to stay active, with guidance where sensible.
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Healthy agingStay active, steady and independent as you get older with a sustainable mix of gentle cardio, strength and balance work.
People
- Busy professionalsHow time-efficient sport can fit a packed schedule to protect fitness, energy and stress relief.
- Complete beginnersHow to start sport from scratch with accessible, low-pressure activities and a gentle, gradual approach.
- Returning to sportHow to ease back into sport after a break, rebuilding gradually and listening to your body.