High Knee Squat

High Knee Squat


This exercise involves standing with feet shoulder-width apart and lifting one knee up towards the chest while simultaneously squatting down on the opposite leg. The movement is then repeated on the other side. This exercise helps to improve balance, coordination, and lower body strength.

Muscle Group

Equipment Required

High Knee Squat Instructions

  1. Stand with your feet shoulder-width apart and your arms at your sides.
  2. Lift your right knee up towards your chest while simultaneously lowering your hips into a squat position.
  3. Make sure your knee is in line with your toes and your weight is evenly distributed between both feet.
  4. Hold the squat position for a few seconds before standing back up and lowering your right leg back down to the ground.
  5. Repeat the exercise with your left leg.
  6. Continue alternating legs for the desired number of repetitions.

High Knee Squat Form & Visual

High Knee Squat

High Knee Squat Benefits

  • Strengthens the quadriceps, hamstrings, and glutes
  • Improves cardiovascular endurance
  • Increases hip mobility and flexibility
  • Engages the core muscles for stability and balance
  • Can be modified for different fitness levels and goals

High Knee Squat Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core

High Knee Squat Variations & Alternatives

  • Jumping High Knee Squat
  • Weighted High Knee Squat
  • Single Leg High Knee Squat
  • High Knee Squat with Resistance Bands
  • High Knee Squat with Medicine Ball