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
Common Mistakes
Common mistakes content is coming soon.
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.