High Knees Workout Procedure

High knees are a dynamic bodyweight exercise that mimics the sprinting form. They’re great for improving cardiovascular fitness, coordination, and lower body strength.

Warm-Up:

Start with 5–10 mins of mild cardio (e.g., brisk walking or easy jump roping) to prepare your muscles.

Warm-up exercises are important to prepare muscle tissues and increase blood flow before more excessive physical activity. They assist in saving from injuries and improve overall performance. So, it'd be great to warm up before beginning the exercises.

Stretching:

Stretching exercises help improve flexibility, prevent muscle stiffness, and enhance standard mobility. Incorporate dynamic stretches before workout routines and static stretches afterward for optimal results.

High Knees:

Here’s how to do them correctly:

1. Starting Position:
• Stand straight with your feet about hip-to-shoulder-width apart.
• Keep your arms at your sides, and chest open, and engage your core.
2. Movement:
• Lift your right knee toward your chest, slightly above waist level.
• Simultaneously raise your left arm.
• Quickly switch to your left knee and right arm.
• Alternate legs rapidly, as if sprinting in place.
3. Tips:
• Focus on lifting your knees as high as possible.
• Land softly on the balls of your feet.
• Keep your upper body stable and maintain a brisk pace.
4. Variations:
• Modify by lifting knees lower if needed.
• Progress by increasing speed or adding impact.

Remember, high knees require no equipment and can be incorporated into warm-ups, strength workouts, or HIIT routines.

Reps and Sets:

If you’re new to high knees, start with 2–3 sets of 3–5 reps.

Regularly increase the reps and sets as you get stronger.

Note: 10 to 15 reps | 3 to 4 sets

Common Errors:

No Warmup: Always warm up your muscles earlier than exercises.

Hard Floor: Avoid concrete; use a soft, flat floor.

Overdoing It: Balance fun with effectiveness — don’t overdo it.

Remember to concentrate on your body and progress gradually. High knees can enhance your overall health.

Warm Down:

After your exercises, dedicate at least 10 minutes to cooling down. you can try mild walking, upper body stretches, seated forward bends, knee-to-chest poses, and reclining butterfly poses.

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