Exercise guide
High Knee On A Padded Stool
- Beginner
- Compound
- Timed hold
- Legs
This dynamic movement builds hip flexor strength and core stability by requiring the lower abs and obliques to drive the knee upward against gravity. It improves balance and coordination while engaging the calves and quadriceps of the standing leg for stabilization.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Place a sturdy, padded stool or step directly in front of you on a non-slip surface.
- Stand tall with your feet hip-width apart and your arms at your sides.
- Engage your core and fix your gaze forward to maintain balance.
How to do it
- Exhale as you drive your right knee toward your chest, placing the ball of your foot lightly on the center of the stool.
- Inhale as you step the right foot back down to the floor with control.
- Immediately repeat the movement with the left leg, alternating sides in a rhythmic, walking motion.
- Maintain a steady tempo, focusing on a powerful upward drive and a controlled descent.
Form checklist
- Keep your torso upright; do not lean backward as the knee rises.
- Drive the knee high enough so the thigh is at least parallel to the floor.
- Land softly on the stool to avoid jarring the joints.
- Keep the standing leg straight and the glute engaged for a stable base.
Pro tips
- Think about pulling your belly button toward your spine to maximize lower abdominal recruitment during the knee drive.
- Swing your arms in a natural running motion—opposite arm to opposite leg—to improve balance and increase the metabolic demand.
Make it harder
- Increase the speed to a 'running' pace, minimizing the time both feet are on the ground.
- Hold a medicine ball or light dumbbell at chest height to increase the challenge on your core and stabilizers.
Frequently asked
- What muscles does the high knee on a padded stool work?
- The high knee on a padded stool primarily targets the abs, calves, and obliques, and also works the glutes and quadriceps as secondary muscles.
- What equipment do you need for the high knee on a padded stool?
- The high knee on a padded stool requires no equipment — just your body weight.
- Is the high knee on a padded stool good for beginners?
- Yes. The high knee on a padded stool is a beginner-friendly movement and a strong foundation to build on.
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