High Knees
High Knees is a dynamic cardiovascular exercise that combines running on the spot with high knee lifts. This exercise is ideal for improving fitness, increasing the heart rate and strengthening the leg muscles, including the quadriceps, hamstrings and calves. In addition, High Knees activates the core muscles, which improves balance and stability.
Correct Execution of High Knees
Follow these steps to perform the exercise correctly:
- Stand upright with your feet hip-width apart and your arms at your sides.
- Start running on the spot, alternately lifting your knees up to your chest as high as possible.
- Swing your arms naturally in time with your legs to maintain balance and rhythm.
- Keep the upper body upright and the core engaged throughout the exercise.
Common Mistakes to Avoid
To get the most out of the exercise and minimize the risk of injury, avoid the following mistakes:
- Insufficient knee lift: Make sure to lift the knees high enough to maximize muscle activation.
- Incorrect posture: Avoid leaning forward; keep your upper body upright to maintain proper form.
- Lack of core stabilization: Keep the core engaged to improve balance and reduce the risk of injury.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Start at a slower pace and lower knee lifts and gradually increase the intensity as your fitness improves.
- Advanced: Increase the pace or add resistance by using ankle weights to increase the challenge.
Number of Repetitions and Sets
Perform 3 sets of 30-60 seconds of High Knees, depending on your fitness level and training goals. Focus on maintaining proper form throughout the exercise.
Breathing
Maintain even and controlled breathing throughout the exercise. Inhale through the nose and exhale through the mouth to optimize the oxygen supply to the muscles.
Video Demonstration
Watch this video for a visual guide to properly performing High Knees: