High Knee Squat

Description

How to Do High Knee Squat

1. 1
   Setup

   Stand with your feet shoulder-width apart, toes slightly pointed out, and chest lifted. Maintain a neutral spine and look straight ahead.

2. 2

   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.

3. 3

   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.

4. 4

   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.

5. 5

   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.