High Knee Against Wall

High Knee Against Wall


This exercise involves standing facing a wall and lifting one knee up towards the wall while keeping the other foot planted on the ground. The goal is to alternate between lifting each knee as high as possible while maintaining good posture and balance. This exercise helps to improve lower body strength, balance, and coordination.

Muscle Group

Equipment Required

High Knee Against Wall Instructions

  1. Stand facing a wall with your feet hip-width apart.
  2. Place your hands on the wall at shoulder height.
  3. Engage your core and lift your right knee up towards your chest.
  4. Bring your right foot back down to the ground and immediately lift your left knee up towards your chest.
  5. Continue alternating knees, lifting them as high as you can while maintaining good form.
  6. Complete 3 sets of 20 reps.

High Knee Against Wall Form & Visual

High Knee Against Wall

High Knee Against Wall Benefits

  • Improves cardiovascular endurance
  • Strengthens lower body muscles, including quadriceps, hamstrings, and calves
  • Improves balance and coordination
  • Increases flexibility in hip flexors and glutes
  • Can be modified for different fitness levels

High Knee Against Wall Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

High Knee Against Wall Variations & Alternatives

  • High Knee March
  • High Knee Skip
  • High Knee Run
  • High Knee Jog
  • High Knee Sprint
  • High Knee Butt Kickers
  • High Knee Lateral Shuffle
  • High Knee Carioca
  • High Knee Jumping Jacks