Exercise guide · Beginner · Cardio

High Knee Against Wall: How to Do It & Muscles Worked

High knee against wall is a bodyweight cardio exercise that involves running in place while bringing your knees up high, using a wall for balance and support. It targets the cardiovascular system and also works the quadriceps, hamstrings, glutes, and calves.

Primary muscles
Not recorded
Equipment
Body Weight
Level · type
Beginner · Cardio
Demonstration of the high knee against wall
Front view: muscles worked by the high knee against wall. Secondary: quads, hamstrings, glutes and calves.
Back view: muscles worked by the high knee against wall. Secondary: quads, hamstrings, glutes and calves.
Primary Secondary

How to do the high knee against wall

  1. Step 1: Stand facing a wall with your feet hip-width apart.
  2. Step 2: Place your hands on the wall for support.
  3. Step 3: Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
  4. Step 4: Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
  5. Step 5: Continue alternating legs in a running motion, bringing your knees up as high as possible.
  6. Step 6: Maintain a fast pace and keep your upper body stable throughout the exercise.
  7. Step 7: Repeat for the desired duration or number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.