How to do High Knees
StandingFlowing movementBeginner
High Knees is a standing flowing stretch for your knees, calves and feet.
Step by step
- 1Stand with feet hip-width apart and elbows bent at 90 degrees, hands in front.
- 2Lift one knee to tap your hand, then quickly switch legs in a running motion.
- 3Keep your torso upright and aim to bring your knees high.
What you should feel
Land softly on the balls of your feet.
Form tips
- Land softly on the balls of your feet to protect your joints. Maintain a steady rhythm and controlled movement. Keep your upper body relaxed and upright.
- Keep your breathing steady and easy.
- Only as high as feels good.
Make it easier
March instead of jogging if your knees or ankles need it.
Coming out of it
Slow it down to a march… and come to stillness.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do High Knees with a coach
In BendEase, a voice coach talks you into High Knees, cues you through the hold, while the guided video shows you exactly how. It's built into routines for your knees and calves.
Get BendEase free48 hours of Premium free · no card
