Walking High Knees
Rep Range
Time Based
Hints
When initiating the walking high knees, begin with heels close to each other and toes pointing outward. As you commence the movement, raise one leg to about a 90-degree angle. At the same time, raise the opposite arm with the elbow bent and forearm in the air. As you start to lower the raised knee, the arm that's raised should also lower in tandem. Do the opposite sides this creates a synchronized and flowing movement, resembling an exaggerated walking motion. Ensure your core remains engaged to keep stability and maintain an upright posture.
Common Mistakes
A common oversight is rushing the movement or letting momentum dictate the pace, which can lead to reduced control and effectiveness. It's also essential to avoid leaning forward; instead, maintain an erect posture by engaging your core muscles. Another mistake is not raising the knee to the full 90-degree angle or not maintaining a synchronized motion between the legs and arms.
Breathing
Inhale as you lift your knee and arm, and exhale as you lower them, preparing to shift to the other side. Maintaining a rhythmic breathing pattern will help in establishing a steady pace throughout the exercise.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae
Tertiary Focus Area
Chest