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
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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