High Knees In Place Form, Muscles Worked, Benefits

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Exercise Benefits With Proper Form & Technique

High Knees in Place (4.08) through 96 votes Human
muscles:QuadricepsMuscle, CalvesMuscle, GlutesMuscle
auxiliary muscles:Rectus AbdominisMuscle, HamstringsMuscle, AdductorsMuscle, AbductorsMuscle, ShinsMuscle
required:Doable Without Equipment And Weights
optional:Weight Cuffs
fitness level:Normal
exercise type:Strength, Cardio
Variations available (2)
Starting PositionExecution - 1nd StepExecution - 2rd Step

General and Specifics

  • this is a nice warm-up (do it a bit slower then) and a good exercise to lose weight
  • you also can do it outdoors over a shorter distance
  • it can improve your flexibility and running pace
  • additionally, it strengthens your hip muscles, besides the muscles named above

Starting Position

  • feet are hip width apart, your body upright
  • look straight ahead
  • arms are hanging down at the sides

Correct Execution

  • jump from one foot to the other ones
  • at the same time, lift the knees as high as possible (hip height)
  • the faster you are doing this, the more effective the workout
  • your arms are following the motion
  • touch the ground with the balls of the feet
  • do the exercise for a shorter or longer period of time (about 30 seconds)

tip for the workout

  • use weight cuffs for an even bigger challenge
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Related exercises for your training:

Calve Exercises, Glute Exercises, Thigh Exercises, Lower Leg Exercises, Warm-Up Exercises, Weight Loss Exercises

Tag » What Muscles Do High Knees Work