High knees means running in place while driving each knee up to about hip height, with the opposite arm pumping as it would in a sprint. You stay on the balls of your feet the whole time. It is a cardio drill as much as a leg exercise, often used in warm-ups and in the later stages of getting back to running.

How to do the high knees running in place

Stand tall with your feet about hip width apart, on a firm non-slip floor, in supportive athletic shoes.
Drive one knee up in front of you toward hip height and swing the opposite arm forward at the same time, the way a sprinter does.
Put that foot down on the ball of the foot, firmly but with control, and drive the other knee up.
Keep alternating in a quick, even rhythm. Your elbows stay bent and your hands open and flat as the arms pump, as in the video.
Stay upright with your head and shoulders relaxed, and keep breathing out steadily rather than holding your breath.

What you should feel

Work at the front of your hips and thighs and in your calves, with your heart rate and breathing climbing quickly. It should feel hard but controlled.

Common mistakes

Leaning back to get the knees higher.
Landing flat footed or on the heels, so each step thuds.
Letting the knees drop lower and lower as you tire. Slow down rather than let the form go.
Tensing the shoulders or holding your breath.

How often

Many programs start with 2 to 4 rounds of 15 to 30 seconds, with 30 to 60 seconds of rest in between. Your physio will adjust the pace, knee height and time for you.

Stop and check with your physio if

Chest pain or pressure, dizziness or feeling faint, a racing or irregular heartbeat, or being far more out of breath than the effort should cause.
Sharp pain in the hip, knee, ankle, foot or shin.
Pain or swelling in a knee or ankle that builds during or after the session.
A sudden pop or snap at the back of your ankle or heel, a feeling that someone kicked you there, or sudden pain there after which you cannot push off or rise onto your toes on that leg. Stop, take the weight off that leg carefully and go to an urgent care center or emergency department the same day, even if you can still walk, as this can be a torn Achilles tendon.

From the clinic

Start slower than the video. Marching on the spot is the low impact version, with the same knee lift and one foot always on the floor. Once that feels easy, try a slow jog in place with lower knees, then raise the knee height and pace from there. Clear the space around you so there is nothing to trip on.

Done fast, high knees raise your heart rate quickly and every step is an impact. Check with your doctor or physio first if you have high blood pressure or a heart condition, or have been told to limit hard effort, and keep the pace easy. Ask first as well if you have osteoporosis, are pregnant, or notice urine leaking when you jog. If you have had a hip or knee replacement, get the go-ahead from your surgeon before you try high knees. Many surgeons advise against running and jogging after a joint replacement for good, not just for the first months, because each step sends impact through the new joint.

If chest pain, pressure or tightness does not ease quickly when you rest, spreads to your arm, neck, jaw, stomach or back, or comes with sweating, feeling sick, feeling light-headed or being short of breath, call emergency services straight away, as this can be a heart attack. If it eases quickly and none of these happen, get medical advice the same day, and do not exercise again until you have been checked. If you faint while exercising, call emergency services, even if you feel fine again quickly.

Written and checked by the PocketPhysio editorial team. Last updated 2026-09-28.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

High knees running in place