Instructions

1

Stand with feet hip-width apart, arms at sides or crossed over chest, torso upright with neutral spine and engaged core

2

Position feet shoulder-width apart with weight distributed evenly across all foot contact points, engage core and maintain slight forward lean from ankles

3

Lower body by flexing hips and knees simultaneously, descending in a controlled manner as if sitting back into a chair, keeping chest upright and knees aligned with toes until thighs approach parallel to ground

4

Drive through mid-foot and heels to extend knees and hips, returning to standing position with powerful concentric effort, fully extending legs at top of movement

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Soleus

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

When programming for Quadriceps growth, the High Knee Run stands out as a highly efficient Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Improves overall Plyometrics stability and proprioception during heavy loads.
Reduces the likelihood of Plyometrics injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Soleus to maintain control of the Body weight.

Beginner Tips

If you are new to the High Knee Run , focus on mastering the movement pattern with zero weight before adding Body weight.

High Knee Run