High Knees
Muscles worked: (assisted by abs, quads).
How to do it
- Stand tall with your feet about hip-width apart.
- Stay on the balls of your feet throughout.
- Drive one knee up to hip height, then switch quickly.
- Pump the arms in time with the legs and stay tall.
- Count total reps across both legs.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Drive the knees to hip height, fast
- Stay on the balls of the feet
Logging it
IronPack suggests working in the 20 to 40 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Track the high knees properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Available worldwide on the App Store.
Steps, cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-08-16.