The high knees drill is a dynamic movement that involves running in place or moving forward while driving the knees up toward the chest. This exaggerated motion is a common running drill that prepares the body for more efficient running. High knees primarily enhance the components of speed rather than building raw power. The drill focuses on improving mechanics, coordination, and muscular activation patterns that contribute to faster, more efficient running.
Muscle Groups Activated by High Knees
The high knees exercise strongly engages several lower-body and core muscle groups. Lifting the knee explosively places a significant demand on the hip flexors, particularly the psoas muscle. Strengthening these anterior muscles is important for quickly driving the leg forward during the running stride. The quadriceps also assist in knee extension and lift.
The glutes and hamstrings are involved on the opposite side of the cycle, controlling the rapid downward drive of the leg and providing stability. Landing on the balls of the feet engages the calves and helps develop lower leg stiffness. The core muscles, including the transverse abdominis and obliques, must contract to stabilize the torso and maintain an upright posture against the rapid leg movements.
How High Knees Enhance Running Mechanics
High knees refine the neurological and mechanical aspects of the running gait rather than increasing top-end speed by building maximum force. The drill is a form of plyometric exercise that improves neuromuscular efficiency, meaning the brain and muscles learn to communicate and react more quickly. This improved efficiency is directly related to a faster overall running pace.
One primary mechanical benefit is the development of increased stride frequency, often referred to as turnover. Practicing the rapid, cyclical movement trains the body to minimize ground contact time and quickly cycle the leg from the ground back into the forward swing. A quicker turnover rate is a direct contributor to increased speed.
The exaggerated lift strengthens the hip flexors, allowing the runner to snap the knee up and forward with greater power. This forceful hip flexion is necessary for achieving an optimal high-knee position during the swing phase of a sprint. The drill also improves proprioception and coordination, helping the runner maintain control and balance. By reinforcing the correct firing pattern of the muscles, high knees help ensure energy is directed horizontally into forward motion rather than being wasted on excessive vertical oscillation.
Integrating High Knees into Your Training Routine
To maximize the benefits of high knees, the execution must mimic proper running technique. Runners should maintain a tall, slightly forward-leaning posture with the head and chest up. Arm drive is also important, with the elbows bent at a 90-degree angle and pumping in sync with the opposing leg.
The foot should strike the ground lightly on the ball of the foot, directly beneath the hips. The goal is to lift the knee toward the chest with an explosive action, aiming for a height that brings the thigh parallel to the ground.
High knees are best utilized as part of a dynamic warm-up routine before a run, especially prior to speed workouts or races. Performing them at this time primes the nervous system and activates the target muscles. A common approach is to perform two to three sets lasting between 15 and 30 seconds. Beginners can start with a marching variation, while more advanced runners can incorporate high knees sprints or integrate them into a plyometric drill circuit.