Exercises

High Knees

Repz

·Feb 26, 2026·Updated Jun 10, 2026·2 min read

Driving the knees rapidly toward chest height while running in place or moving forward, this drill raises the heart rate and reinforces upright running posture.

High knees is a bodyweight cardio exercise driving the knees to hip height at maximum cadence, building the hip-flexor power and conditioning HYROX running demands.

Definition

High knees is a bodyweight cardio/explosive exercise where the athlete runs in place (or with forward movement) while driving the knees as high as possible toward the chest with each stride. It develops hip-flexor power, cardiovascular conditioning, and running cadence - all critical for HYROX^® running performance.

Technique & Form

Starting position - Stand tall with feet hip-width apart, arms at the sides.
Drive phase - Lift the right knee to hip height or above while simultaneously pushing off the left foot. Drive the opposite arm forward.
Cycle - Rapidly alternate legs, maintaining an upright torso and fast cadence.
Breathing - Quick, rhythmic breaths in sync with the cadence.
Tempo - As fast as possible while maintaining knee height. Aim for 180+ steps per minute.

Muscles Worked

Primary movers: Hip flexors (iliopsoas), quadriceps, calves
Stabilizers: Core, glutes, hamstrings

Common Mistakes

Leaning backward - Reduces hip-flexor engagement. Fix: maintain a slight forward lean.
Low knee height - Not driving knees high enough. Fix: aim for hip height minimum.

Benefits

Develops hip-flexor power for running knee drive.
Builds cardiovascular conditioning with minimal space.
Improves running cadence and foot turnover speed.

HYROX^® Context

High knees develop the hip-flexor speed and cardiovascular fitness that improve HYROX^® running pace. They are especially useful in warm-ups before running sessions and as a conditioning drill during circuit work. Program 3-4 sets of 20-30 seconds during warm-ups or conditioning circuits. Pair with easy runs and interval runs for complete running development.

Variations & Alternatives

Easy Run - Low-intensity aerobic base building.
Jump Squat - Explosive lower-body power.
Inchworm - Full-body warm-up movement.

FAQ

Are high knees a good warm-up? Yes. 2-3 sets of 20 seconds progressively raise heart rate and activate the hip flexors before running.

How long should I do high knees? For warm-ups: 20-30 seconds. For conditioning: 30-60 seconds within a circuit.

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