Exercise guide
High Knee Squat
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This dynamic variation combines a standard squat with a knee drive to build lower body strength while challenging core stability and balance. It effectively targets the quadriceps and glutes while engaging the abdominals and obliques during the unilateral lift.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and toes pointed slightly outward.
- Engage your core and keep your chest upright with shoulders pulled back.
- Position your hands in front of your chest or on your hips for balance.
How to do it
- Inhale and lower your hips back and down into a squat until your thighs are at least parallel to the floor.
- Exhale as you drive through your heels to return to a standing position.
- As you reach the top of the movement, immediately lift one knee toward your chest as high as possible while balancing on the opposite leg.
- Lower the foot back to the starting stance and repeat the squat, alternating the knee drive with the opposite leg on the next repetition.
Form checklist
- Keep your weight distributed through your heels during the squat phase.
- Ensure your knees track in line with your toes and do not cave inward.
- Maintain an upright torso and avoid rounding your lower back as you lift the knee.
- Drive the knee up using your lower abdominals rather than just your hip flexors.
Pro tips
- Pause for a half-second at the peak of the knee drive to maximize core engagement and improve proprioception.
- Focus on a slow, controlled descent into the squat to maintain constant tension on the quadriceps.
Make it harder
- Add a small hop or jump as you transition from the squat to the knee drive to increase power and heart rate.
- Hold a light dumbbell or kettlebell at chest height in a goblet position to add resistance.
Frequently asked
- What muscles does the high knee squat work?
- The high knee squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the high knee squat?
- The high knee squat requires no equipment — just your body weight.
- Is the high knee squat good for beginners?
- The high knee squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps
- Burpee Two Star JumpsAdvanced · calves, glutes, hamstrings, and quadriceps