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Exercise 3636 · REF ealLwvX

High Knee Against Wall exercise animation

High Knee Against Wall

Category
Cardio
Equipment
Body Weight
Target
Cardiovascular System

Driving the knee up against a wall for resistance turns a basic high-knee drill into a stationary hip flexor and core exercise, useful for warming up before sprint work or as a low-impact way to elevate heart rate without the coordination demand of running in place. The wall gives just enough resistance to make the movement feel more purposeful than an unloaded knee drive.

How to Do the High Knee Against Wall

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

Muscles Worked

The High Knee Against Wall primarily targets the Cardiovascular System, with Quadriceps as the primary synergist muscle group, along with the Hamstrings, Glutes, Calves.

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Equipment Alternatives

Don't have body weight? These target the same cardiovascular system with different equipment.

Cycle Cross Trainer Cycle Cross Trainer Leverage Machine · Cardiovascular System Dumbbell Burpee Dumbbell Burpee Dumbbell · Cardiovascular System Jump Rope Jump Rope Rope · Cardiovascular System Stationary Bike Run V. 3 Stationary Bike Run V. 3 Stationary Bike · Cardiovascular System

FAQ

What muscles does the High Knee Against Wall work?
The High Knee Against Wall primarily targets the cardiovascular system, with the quadriceps and hamstrings, glutes, calves assisting.
What equipment do I need for the High Knee Against Wall?
The High Knee Against Wall is done with no equipment — just body weight.
What's a good alternative to the High Knee Against Wall?
If you don't have access to the space or setup it needs, the Cycle Cross Trainer targets the same cardiovascular system using leverage machine instead.