High Knee Squat

Combine a squat with a powerful high knee drive to elevate your heart rate, engage your lower body and core, and boost cardiovascular fitness.

IntermediateCardio Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of High Knee Squat

Compound

High Knee Sprints

Cardio · Body weight

Intermediate

Compound

High Knee Skips

Cardio · Body weight

Intermediate

Compound

High Knee Jump Rope

Cardio · Rope

Intermediate

Compound

High Knee against wall

Cardio · Body weight

Intermediate

Description

A high knee squat is a high-intensity exercise that combines a standard squat with a high knee. It targets your lower body and core, increases your heart rate, and boosts your metabolic rate.

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How to do High Knee Squat

01
Setup
Stand with your feet shoulder-width apart, toes slightly pointed out, and chest lifted. Maintain a neutral spine and look straight ahead.
02
Lower into a squat by sending your hips back and down, keeping your knees tracking over your toes. Descend until your thighs are parallel to the floor or as low as comfort allows while maintaining good form.
03
Explosively drive up from the squat, immediately pulling one knee towards your chest as high as possible. Simultaneously pump the opposite arm forward for balance and momentum.
04
Land softly back into the starting squat position or transition directly into the next squat. Immediately repeat the high knee drive with the alternate leg.
05
Continue alternating legs with each powerful squat and high knee repetition. Maintain a fluid and controlled pace throughout the set.

Tips

Focus on soft landings to protect your joints and maintain rhythm; absorb the impact through your entire foot, from ball to heel.
Engage your core throughout the movement to stabilize your torso during the squat and enhance the high knee drive.
Use your arms to help generate momentum and maintain balance, swinging them naturally opposite to the knee drive, similar to running.
Prioritize squat depth and controlled knee drive over speed initially; once form is mastered, gradually increase intensity and speed.

Common mistakes

Rounding the back during the squat compromises spinal integrity; keep your chest up and core engaged to maintain a neutral spine.
Not squatting deep enough limits muscle activation; ensure your hips descend at least to knee level to fully engage the glutes and quadriceps.
Lack of control on the high knee reduces effectiveness; actively drive the knee up using your hip flexors and core, rather than just letting it float up.

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Questions

Is High Knee Squat good for beginners?

High Knee Squat is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for High Knee Squat?

You need Body weight to perform High Knee Squat. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for High Knee Squat?

Focus on soft landings to protect your joints and maintain rhythm; absorb the impact through your entire foot, from ball to heel. Engage your core throughout the movement to stabilize your torso during the squat and enhance the high knee drive. Use your arms to help generate momentum and maintain balance, swinging them naturally opposite to the knee drive, similar to running. Prioritize squat depth and controlled knee drive over speed initially; once form is mastered, gradually increase intensity and speed.

What are common mistakes when doing High Knee Squat?

Rounding the back during the squat compromises spinal integrity; keep your chest up and core engaged to maintain a neutral spine. Not squatting deep enough limits muscle activation; ensure your hips descend at least to knee level to fully engage the glutes and quadriceps. Lack of control on the high knee reduces effectiveness; actively drive the knee up using your hip flexors and core, rather than just letting it float up.