High Knees in Place
A fast running-in-place drill for conditioning.
3D view
Drag to turn the figure, or use the arrow keys. The lighter limbs are on the far side.
Category: blue
Levels: Beginner to Elite
How to do it
- Run on the spot, lifting each knee to hip height.
- Pump the opposite arm with every knee.
- Stay tall and light on the balls of your feet.
Muscles worked
Hip flexors, calves, heart rate
Easier version
March instead of running.
Harder version
Drive the arms harder and lift the knees higher.
Common mistake
Leaning back as the knees come up.
Safety
Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.
Progressions, Beginner to Elite
Choose your level for this move in the app's Settings. Pick an easier level on tired days.
- Beginner: Marching in place
- Intermediate: High knees
- Advanced: Fast high knees
- Pro: High knees with punches
- Elite: Sprint in place, knees to hip height