About this exercise
The high knee squat combines a bodyweight squat with an explosive knee drive at the top, alternating legs each rep. It builds lower-body strength and power while elevating the heart rate for a conditioning effect.
High Knee Squat
Step by step instructions, muscle activation and variants for the High Knee Squat.
MediumGlutesQuadriceps
How to Perform
- Stand with feet shoulder-width apart and arms at your sides
- Lower into a squat by bending your knees and pushing your hips back, keeping your chest upright
- Drive through your heels to stand up explosively
- As you reach the top, drive one knee up toward your chest as high as possible
- Lower that foot back to the ground and immediately descend into the next squat
- Alternate the knee drive with each rep
- Keep your core braced and land softly between reps
Muscle Activation
Primary
GlutesQuadriceps
Secondary
HamstringsCoreCardio
Common Mistakes
Common mistakes content is coming soon.
About the High Knee Squat
The High Knee Squat 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.
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