FULL BODY · BODYWEIGHT
How to do the high knees
The high knees trains your full body. Here is how to do it with good form.
Step by step
- Stand tall with your shoulders back, abs engaged, and gaze forward.
- Take a breath and raise your right knee to your chest while simultaneously bringing your right arm behind your body.
- Lower your knee and immediately lift the opposite one, bringing your left arm behind your body.
- Raise your knees to your chest alternatingly, maintaining a steady tempo as you do.
Muscles worked
| Primary | Full Body |
|---|---|
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the high knees
- Beginner HIIT Burn3 × 30
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your full body
Start logging in 30 seconds.Free forever, no ads. Repto Pro is $24.99/year with a 14-day free trial.
iOS 17+ · Apple Watch · Android