High Knees
Use High Knees as a mobility drill for full body to improve range and movement quality in Flexor.
Overview
High Knees is a beginner static stretch on Flexor that lengthens the knees, ankles and glutes. A controlled mobility drill for knees, ankles to improve range and movement quality.
What High Knees targets
You'll feel it most through the gluteus maximus, working the knees, ankles and glutes.
Why add High Knees to your routine
Raises heart rate and helps build general work capacity. Done regularly, small comfortable reps add up faster than occasional forced ones.
- Reinforces coordination and lower-impact athletic mechanics (when performed with control).
- Supports overall mobility, coordination, and movement confidence.
- A beginner-friendly movement you can repeat with no equipment.
Who it's for
It suits newcomers and anyone easing back into movement, and it carries over well to activities like athletics, football and cycling.
When to do it
It fits easily into a daily routine — a short reset between desk sessions or before bed. Most people spend around 15 seconds on it.
High Knees is a mobility exercise designed to improve comfortable range-of-motion in Knees, Ankles, glutes. Work in a comfortable range and avoid sharp pain; slow, steady breathing helps you stay relaxed and controlled.
Setup cue
Start tall with a light, athletic posture and soft knees. Move rhythmically while keeping control and landing softly.
Practice notes
In Flexor, High Knees is typically prescribed as about 15 sec per round, 1 rep, and 1 set. Adjust the dosage to what feels sustainable, breathe steadily, and ease off if anything feels sharp or unsafe.
Guidance
How to perform, tips, mistakes, safety notes, and benefits for High Knees.
Follow these cues in order. Move with control and stay in a comfortable range.
- Start tall with a light, athletic posture and soft knees.
- Move rhythmically while keeping control and landing softly.
- Maintain core engaged and shoulders relaxed;
- Stop if you feel pain, dizziness, or sharp discomfort.
Cues that help the movement stay smoother and more controlled.
- Move with control and keep breathing steadily.
- Maintain stable posture; avoid compensating with other joints.
- Land softly on the balls of your feet to protect your joints.
Patterns to watch for so the shape stays clearer.
- Rushing through reps or forcing range instead of moving with control.
- Holding your breath—use steady breathing to reduce tension.
Keep things comfortable and stop if something feels wrong.
- Stop if you feel sharp pain, numbness, tingling, dizziness, or symptoms that radiate.
- Move within a comfortable range—stretching should feel like mild-to-moderate tension, not pain.
- Avoid bouncing in stretches; use steady holds and controlled movement.
- Modify or avoid high-impact versions if you have acute joint pain or are returning from injury—use a lower-impact march instead.
Why people include this movement in their practice.
- Raises heart rate and helps build general work capacity.
- Reinforces coordination and lower-impact athletic mechanics (when performed with control).
- Supports overall mobility, coordination, and movement confidence.
Similar movements to explore next
-
High Knee Twists
Use High Knee Twists as a mobility drill for full body to improve range and movement quality in Flexor.
-
Knee Circles
A light conditioning drill to raise your heart rate while keeping Knees, Ankles moving well.
-
Knee-to-Wall
Use Knee-to-Wall as a mobility drill for full body to improve range and movement quality in Flexor.
-
Knee Push-Ups
Learn Knee Push-Ups for full body with step-by-step Flexor cues.
-
Air Squats
Use Air Squats as a mobility drill for full body to improve range and movement quality in Flexor.
-
Dynamic Quad Stretch
A gentle stretch to open up quads, Ankles and ease stiffness.
-
Hamstring Scoops
A controlled mobility drill for hamstrings, Ankles to improve range and movement quality.
-
Lateral Lunge
Use Lateral Lunge as a mobility drill for full body to improve range and movement quality in Flexor.
Common questions
Which body areas does High Knees target?
High Knees is a daily stretch movement that mainly targets your knees, ankles, and glutes. Move within a comfortable range and skip it if it does not feel suitable for you.
Which muscles does High Knees work?
Primary muscles associated with High Knees include gluteus maximus. Flexor presents this as general wellness guidance, not a clinical assessment.
Is High Knees suitable for beginners?
High Knees is listed as beginner in Flexor. Choose a smaller range of motion, fewer repetitions, or an easier variation whenever you want more control.
How long should you hold High Knees?
In Flexor, High Knees runs for about 15 sec per round. Adjust the time to what feels sustainable, breathe steadily, and ease off sooner if anything feels sharp.
How do you do High Knees?
High Knees has 4 guided steps. Follow them in order on this page, breathe steadily, and keep the movement smooth and within a comfortable range. Stop if anything feels sharp, unstable, or unsafe for you.
Do you need any equipment for High Knees?
No. High Knees is a no-equipment movement you can do at home with just enough space to move comfortably.
Which Flexor routines include High Knees?
High Knees appears in guided Flexor sessions such as Warm-Up: Run-Ready Prep and Warm-Up: Court Quickness. Open a routine page to follow the full sequence, or practise this movement on its own from this guide.
Is this medical advice?
No. Flexor provides general fitness and wellness guidance. It does not diagnose, treat, or prevent medical conditions. Speak with a qualified professional about injuries, persistent pain, or health concerns.
