About this exercise
High knee skips are a dynamic cardio and plyometric drill that combines a skipping motion with an exaggerated knee drive. They develop lower-body power, hip flexor strength, and cardiovascular endurance.
High Knee Skips
Step by step instructions, muscle activation and variants for the High Knee Skips.
MediumCardio
How to Perform
- Stand tall with feet hip-width apart and arms relaxed at your sides
- Push off your right foot while simultaneously driving your left knee up toward your chest
- As the left knee rises, hop upward and slightly forward on the right foot
- Land softly on the right foot and immediately drive the right knee up for the next skip
- Pump your arms in opposition to your legs to maintain rhythm and balance
- Continue alternating sides in a fluid, skipping pattern
- Keep your core engaged and chest upright throughout the movement
Muscle Activation
Primary
Cardio
Secondary
GlutesQuadricepsCalves
About the High Knee Skips
The High Knee Skips is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
