Skill Level
Beginner
Equipment
Weights Optional
Target
Ankle, Knee, Hip
Also Helps
Grip, Core
The High Knee March is a simple exercise that can be easily adapted to any fitness level. Start incorporating it into your routine and improve your balance and stability today!
How To Do The High Knee March
- Stand upright with shoulders back and feet shoulder width apart.
- Raise one knee to about belly button level, then hold for a moment.
- Set your foot down and repeat on the opposite side for desired number of reps.
Common Mistakes
- Keep good posture through the entire movement!
- Don’t let your supporting knee collapse!
Exercise Progressions
Once you’ve mastered the standard High Knee March, try some of these variations!
Variation 1: Cardio & Power Focused
Speed up your steps, effectively jogging in place but with high knees. Go for time instead of reps.
Variation 2: Grip & Core Focused
Hold a weight in one hand, keeping your spine straight and stable throughout the march.
Variation 3: Leg Focused
Hold a weight in both hands, increasing overall load on your legs. Don’t sacrifice your form!
Variation 4: Hamstring Focused
Walk like Dr. Frankenstein’s monster to dynamically stretch your hamstrings.
Exercise Regressions
If the standard High Knee March is too difficult, consider these variations.
Variation 1: Assist The Knee
Gently pull the knee up toward your chest with each repetition.
Variation 2: Balance Assist
Use a chair or something similar to assist with balance as you work up to unassisted variations.
Go forth and march your way to victory!
