High Knee Squat
Step by step
How to perform
- Begin to lower your body into a squat position, bending at the knees and pushing your hips back as if you're sitting on a chair, while simultaneously raising one knee towards your chest.
- As you reach the lowest point of your squat, your thigh should be parallel to the ground and the knee of your raised leg should be close to your chest.
- Push through your heels to rise back up to the starting position, lowering your raised knee back to the ground.
- Repeat the exercise by switching legs, raising the other knee as you lower into your next squat.
Overview
About this exercise
The High Knee Squat is a dynamic exercise that combines lower body strength training with cardiovascular benefits, making it ideal for athletes, fitness enthusiasts, or anyone looking to boost their overall fitness. It targets and strengthens multiple muscle groups, including the glutes, quads, hamstrings, and core, while also improving balance and coordination. People may choose this exercise for its ability to enhance muscle tone, promote fat burning, and improve agility, making it a versatile addition to any workout routine.
Coaching cues
Form tips
Engage your core muscles throughout the exercise. This helps to maintain balance and stability, and also protects your lower back. A common mistake is to let the stomach sag or the back arch, which can lead to injuries.
When raising your knees, aim to bring them up to hip level. A common mistake is not lifting the knees high enough, which reduces the effectiveness of the exercise.
Perform the movement in a slow and controlled manner. Avoid rushing through the exercise as this can lead to improper form and potential injury.
Always warm up before starting the exercise to prepare your muscles and joints for the workout.