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High Knee Squat
Stand with feet shoulder-width apart and hands behind your head. Lower into a squat, then as you stand up, drive one knee up toward your chest, alternating knees with each rep. Keep your chest lifted and core engaged throughout the movement.
- Target muscles
- Abs, Upper legs, Cardio
- Also works
- Glutes, Lower legs, Obliques, Lower abs
- Equipment
- Bodyweight
- Training style
- Aerobic, Home, Calisthenics
- Logged as
- Reps
- Popularity
- 85 of 100
High Knee Squat: how to do it
- Stand upright with your feet shoulder-width apart and your hands placed behind your head, elbows pointing outward.
- Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight.
- As you rise from the squat, lift your right knee toward your chest as high as possible while maintaining balance.
- Return your right foot to the ground and immediately lower back into a squat position.
- Repeat the movement, this time lifting your left knee toward your chest as you rise from the squat.
- Continue alternating knees with each repetition, maintaining proper form throughout the exercise.
Common mistakes
Avoid rounding your back, letting your knees cave inward, or landing heavily when raising your knee. Keep your chest lifted, core tight, and land softly to protect your joints and maintain proper form.
Alternatives
More Abs exercises
Questions about High Knee Squat
What muscles do High Knee Squats work?
High Knee Squats primarily target your abs, quadriceps, and help improve cardiovascular endurance. They also engage the glutes, calves, obliques, and lower abs as secondary muscles for stability and balance.
Do I need any equipment for High Knee Squats?
No equipment is required for High Knee Squats since they are a bodyweight exercise. You can perform them anywhere, making them ideal for home workouts or when traveling.
Are High Knee Squats suitable for beginners?
Yes, beginners can safely perform High Knee Squats by starting with a slower pace and a shallow squat depth. Over time, you can increase speed and range of motion as your strength and coordination improve.
What are common mistakes to avoid during High Knee Squats?
Avoid rounding your back, letting your knees cave inward, or landing heavily when raising your knee. Keep your chest lifted, core tight, and land softly to protect your joints and maintain proper form.
How many sets and reps of High Knee Squats should I do?
For general fitness, aim for 3–4 sets of 12–20 reps per leg or 30–60 seconds of continuous movement. Adjust volume based on your fitness level and goals, such as endurance or strength.
What safety tips should I follow when performing High Knee Squats?
Always warm up before starting to prevent injury and ensure muscles are ready for dynamic movement. Wear supportive footwear, engage your core, and maintain proper posture throughout the exercise.
Are there variations of High Knee Squats for different fitness levels?
Yes, you can modify them by adding a jump for more cardio intensity, holding light dumbbells for resistance, or slowing the pace for control and stability training. Beginners can keep the knee lift lower, while advanced users can drive knees higher and faster.