High Knees

Also known as: High Knee Run, Running High Knees

High Knees is a compound plyometrics exercise using body only that trains the quadriceps.

Open in MyoAmigo →

Primary muscles: Quadriceps

Secondary muscles: Abdominals, Calves, Hamstrings

How to do it

1. Stand tall with your feet hip-width apart.
2. Run in place, driving one knee up to hip height while the opposite arm swings forward.
3. Land softly on the balls of your feet and switch legs quickly.
4. Keep your chest up and count each knee drive as a rep, or go for time.

Track it with MyoAmigo

MyoAmigo pre-fills every set of the High Knees from last time, charts your estimated 1RM trend so you can see strength move without testing a true max, and flags a stall with a concrete fix. It also credits this work toward your weekly Quadriceps volume on the MyoMap heatmap. New to the movement? Start with picking a working weight and progressive overload.

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