High Knees

Running in place while bringing your knees up to waist level.

Medium Intensity

1. Starting Position: Stand tall with your feet hip-width apart and your arms relaxed at your sides, or bent at a 90-degree angle as if you're about to run. Look straight ahead, keep your chest open, and engage your core muscles.

2. Lift One Knee: Quickly lift one knee toward your chest, aiming to get it at least to hip level, or even higher if comfortable. As you lift your knee, simultaneously pump the opposite arm forward, as you would when running.

3. Switch Legs: As soon as the first foot lands softly on the ball of your foot (then allowing the heel to lightly touch), immediately lift the other knee toward your chest, again pumping the opposite arm forward.

4. Continue Alternating: Continue this alternating, running-in-place motion, focusing on quick, explosive movements and bringing your knees up high with each repetition. Maintain a quick pace.

Important Considerations:

• Core Engagement: Keep your abdominal muscles tight throughout the exercise to help stabilize your body and improve your posture.
• Arm Movement: Use your arms to help drive the movement and maintain balance, swinging them actively as if you were sprinting.
• Land Softly: Land lightly on the balls of your feet, then gently lower your heels. This helps absorb impact and protects your joints.
• Breathing: Breathe deeply and rhythmically.
• Pace: Start at a slower pace to get the form down, then gradually increase your speed as you become more comfortable.
• Listen to Your Body: If you feel any pain in your knees or hips, slow down or stop.