Knee Lifts
Knee Lifts also called High knees are a simple yet effective cardio exercise where you alternately pull your knees towards your chest in a controlled manner while standing in place.
It is well-suited as a warm-up exercise to get the circulation going or as part of athletic training that includes running-specific drills.
Knee Lifts - the correct execution
- Start in standing position
- Pull one knee toward chest
- Do an alternating jump and pull the other knee towards the chest
- Work in the largest possible range of motion
The exercise Knee Lifts / High knees is intended to be used as a warm up, cardio exercise.
Which muscles are trained by Knee Lifts / High knees?
Primary trained muscles for Knee Lifts / High knees
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.
Quadriceps - The quadriceps femoris is the large muscle at the front of your thigh. It extends your knee.
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Alternative variants of Knee Lifts:
Knee Lift Lunge
The knee lift lunge combines the movement of the knee lift with that of the lunge. While the knee lift primarily activates the hip flexors, the lunge additionally engages the leg and glute muscles. This exercise is well-suited as part of a light fitness program that focuses on improving hip mobility.
Knee Lift Lunge - the correct execution
- Start in standing position
- Pull one knee toward chest
- Then bring the knee forward into a lunge
- Bring the back knee towards the floor
- Press back to standing position
- Change sides
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