Fysiqal

Beginner

High Knees

Isolation exercise using bodyweight.
Difficulty
Beginner
Equipment
Bodyweight
Mechanics
Isolation
Sides
Alternating
Main plane
Sagittal

Free account. Log your sets of High Knees and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the High Knees

Not yet reviewed — the technique guide for this exercise hasn't been signed off, so it isn't published here yet.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Hip flexionprimary action

    Iliopsoas (prime mover, high emphasis); Rectus femoris (synergist, high emphasis); Tensor fascia lata (synergist, low emphasis); Sartorius (synergist, low emphasis)

  • Ankle plantarflexionsecondary action

    Gastrocnemius (synergist, moderate emphasis); Soleus (synergist, moderate emphasis)

  • Ankle dorsiflexionsecondary action

    Tibialis anterior (prime mover, moderate emphasis)

  • Hip extensionsecondary action

    Gluteus maximus (synergist, moderate emphasis); Biceps femoris long head (synergist, low emphasis)

  • Spine extensionsecondary action · resisted

    Rectus abdominis (stabilizer, moderate emphasis); Transverse abdominis (stabilizer, low emphasis)

From the Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.