How To Do High Knees Exercise
Learn How To Do High Knees Exercise With These Simple Steps
Are you struggling with your high knees exercise? Follow these simple steps to learn the most effective way of how to do high knees exercise and start feeling the benefits.
High knees is a great exercise which can be done at home or at the gym and by any fitness level. It is basically running on the spot but bringing your knees high up to your chest and at a steady pace.
This exercise improves your cardio fitness levels as it really gets you working up a sweat if you complete the exercise even for a short period of time.
If you are looking for a great lower body workout then the high knee exercise will do the job. Short sharp blasts of 30 seconds to 60 seconds 2 or 3 times a day will give you a great cardio workout, help you lose weight and get healthier.
Benefits of High Knees Exercise
Great cardio exercise to get the heart pumping if performed regularly it will improve flexibility and power in the lower limbs.
High knees will help you to develop the strength and endurance of the hip flexors, the muscles that lift the knees and prevent plodding in the running stride. It will also allow you to develops strength and endurance of the quads in your legs, which means that you can faster for longer.
High knees are also a great exercise because it stretches the hip extensors, which include the gluteal muscles and these benefits lead to a longer stride for faster, more efficient running. So if you take part in running as an integral part of your workout scheme then the high knees exercise is a great exercise to help improve your endurance and performance.
Muscle Groups Worked:
Quadriceps, gastrocnemius, soleus, gluteus maximus, rectus abdominis, hamstrings, abductors, adductors, tibialis anterior.
How To Target Extra Muscle Groups
Some variations of the high knees exercise will help you reach additional muscles in both your leg and core. To shift to targeting your outer thigh muscles, or the adductors, along with the quadriceps, make sure you start with your feet about two to three feet apart and keep your knees outward to the side of your body as you raise your leg, maintaining the wide stance throughout.
Also, you can engage your oblique core muscles more by adding a gentle trunk rotation during the exercise. Keeping your pelvis totally still, slightly rotate your trunk towards the lifted leg. In other words, bring your right shoulder towards your lifted left leg and extend your right hand out over your left knee.
High Knees Variation
Instead of jumping from one foot to the other at a fast pace just lift one leg up to hip height then return that to the ground and lift the opposite leg.
Step by Step Guide:
- Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side
- Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable
- The arms should be following the motion
- Touch the ground with the balls of your feet
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Do High Knees Burn Belly Fat?
Your body burns stored fat when you create an energy deficit by engaging in an intense activity. The more intense the activity, the more energy in the form of calories is burned, and ultimately the more fat is burned. To begin your fat burning workout, perform the high-knees exercise by standing with your feet at around shoulder width apart and jumping off each foot, bringing the opposite knee to your chest in rapid succession. To make the move even more challenging, make a fist with each hand and reach it under your leg as it comes up, touching your fists together. Although it may be challenging initially, work up to doing 50 reps of the exercise in order for peak results.