Exercise guide
High Knee Walk
- Beginner
- Compound
- Timed hold
- Lower legs
This dynamic movement improves hip mobility and balance while activating the core and lower body muscles. It serves as an effective warm-up to increase blood flow and range of motion in the hips, glutes, and hamstrings.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms at your sides.
- Engage your core and maintain a neutral spine with your gaze fixed forward.
- Ensure you have a clear path of 10-20 feet to walk forward.
How to do it
- Lift your right knee toward your chest as high as possible while balancing on your left leg.
- Briefly grasp your right shin with both hands and pull the knee closer to your torso as you exhale.
- Release the leg and step forward, placing the right foot firmly on the ground.
- Repeat the movement with the left leg, alternating sides at a slow and controlled tempo.
Form checklist
- Keep your torso upright and avoid leaning backward as the knee rises.
- Maintain a strong, straight standing leg to stabilize the pelvis.
- Drive the crown of your head toward the ceiling to stay as tall as possible.
- Ensure the stepping motion is fluid and controlled rather than rushed.
Pro tips
- Squeeze the glute of the standing leg as you lift the opposite knee to maximize hip extension and stability.
- Focus on using your lower abdominals to initiate the knee lift before your hands assist with the stretch.
Make it harder
- Perform a calf raise on the standing leg simultaneously as you pull the opposite knee to your chest.
- Hold the peak contraction for 3 seconds on each step to significantly challenge your balance and core stability.
Frequently asked
- What muscles does the high knee walk work?
- The high knee walk primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.
- What equipment do you need for the high knee walk?
- The high knee walk requires no equipment — just your body weight.
- Is the high knee walk good for beginners?
- Yes. The high knee walk is a beginner-friendly movement and a strong foundation to build on.
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- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps