Exercise guide
High Knee Skips
- Beginner
- Compound
- Timed hold
- Cardio
High Knee Skips are a dynamic plyometric movement that builds explosive power in the lower body while challenging core stability and cardiovascular endurance. This exercise effectively integrates hip flexor strength with rhythmic coordination and calf activation.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a neutral spine with your gaze fixed straight ahead.
- Shift your weight slightly onto the balls of your feet to prepare for explosive movement.
How to do it
- Drive your right knee forcefully toward your chest while simultaneously jumping off the ball of your left foot.
- Swing your left arm forward and your right arm back (opposite arm to opposite leg) to generate momentum and balance.
- Land softly on the ball of the left foot and immediately transition by driving the left knee up and jumping off the right foot.
- Maintain a rhythmic, bouncy tempo, exhaling sharply each time a knee reaches its peak height.
Form checklist
- Keep your chest upright and avoid leaning backward as the knees rise.
- Drive the knees to at least hip height on every repetition.
- Land softly on the balls of the feet to minimize joint impact.
- Coordinate the arm swing so the elbow drives back as the opposite knee drives up.
- Keep the toes of the lifted foot pulled toward the shin (dorsiflexion).
Pro tips
- Focus on 'triple extension'—fully straightening the ankle, knee, and hip of the jumping leg for maximum vertical lift.
- Use a vigorous arm drive to increase the intensity and help stabilize the torso against rotational forces.
- Maintain a 'short ground contact time' by imagining the floor is hot, springing back up as soon as your foot touches down.
Make it harder
- Increase the height of each skip to emphasize vertical power and glute activation.
- Perform the skips while moving forward over a set distance to add a horizontal speed component.
Frequently asked
- What muscles does the high knee skips work?
- The high knee skips primarily targets the calves and deltoids, and also works the hamstrings and hip flexors as secondary muscles.
- What equipment do you need for the high knee skips?
- The high knee skips requires no equipment — just your body weight.
- Is the high knee skips good for beginners?
- Yes. The high knee skips is a beginner-friendly movement and a strong foundation to build on.
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