Cardio exercise · body weight
High Knee Against Wall
The high knee against wall is a bodyweight exercise that targets your heart and lungs, with the quadriceps, hamstrings and glutes assisting.
- Target muscle
- Cardiovascular system
- Also works
- Quadriceps, hamstrings, glutes, calves
- Equipment
- Body weight
- Body part
- Cardio
How to do the high knee against wall
- Stand facing a wall with your feet hip-width apart.
- Place your hands on the wall for support.
- Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
- Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
- Continue alternating legs in a running motion, bringing your knees up as high as possible.
- Maintain a fast pace and keep your upper body stable throughout the exercise.
- Repeat for the desired duration or number of repetitions.
Sets and reps
Work in intervals — for example 30–45 seconds on and 15–30 seconds off for 6–10 rounds — or keep a steady pace for 10–20 minutes.
Muscles worked
The main muscle is your heart and lungs. The quadriceps, hamstrings, glutes and calves work as secondary muscles. See all cardio exercises or every bodyweight exercise.
