The excessive knees train has lengthy been a staple in warm-up routines — and for good motive.
Doing excessive knees in place will get your coronary heart pumping and your legs heat and prepped for no matter your exercise has in retailer.
However don’t restrict excessive knees to your warm-up; incorporate them in your high-intensity interval coaching (HIIT) periods, use them all through lengthy (principally seated) workdays to get up your muscle tissue, or pound out some reps mid-run to change up an in any other case drained routine.
Excessive Knees Train: Step-by-Step Directions
Program: Tough Round The Edges
- Stand tall along with your ft hip-width aside and your arms at your sides.
- Elevate your proper knee as excessive as you’ll be able to (however at the very least to hip degree) whereas concurrently bending your left elbow and elevating your left arm in a operating movement.
- Now rapidly swap legs and arms, operating in place for the allotted time or reps.
Advantages of Excessive Knees
Listed below are only a handful of the benefits excessive knees have to supply.
1. Work a number of muscle teams
“[High knees] work nearly each muscle beneath your waist, together with your glutes, quads, hamstrings, and calves,” says Trevor Thieme, CSCS, Beachbody’s senior director of health and vitamin content material.
“You’ll additionally really feel the burn in your shoulders and core,” he provides.
In different phrases, excessive knees pack a critical full-body punch.
2. Construct energy and stamina
Excessive knees are a type of plyometric (leaping) train, and as such, might help you construct not solely lower-body energy but in addition better cardiorespiratory health.
3. Prime the physique for exercise
Due to their full-body burn and cardio enhance, excessive knees make an incredible addition to any warm-up routine. Throw them into the combo when it’s time to prep your coronary heart and muscle tissue in your subsequent run, HIIT session, or group health class.
4. Will be accomplished wherever
Excessive knees could be accomplished proper in your lounge. Or within the park. Or in your workplace. Or… you get the thought. Simply clear a spot and get shifting!