How to do the High Knee Against Wall
High Knee Against Wall is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using bodyweight, it falls under the cardio category. Secondary muscles engaged include Quadriceps and Hamstrings.
High Knee Against Wall demonstration · © GymiaFit
High Knee Against Wall at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Quadriceps, Hamstrings, Glutes, Calves
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
High Knee Against Wall step by step
- 1Stand facing a wall with your feet hip-width apart.
- 2Place your hands on the wall for support.
- 3Engage your core and lift your right knee up towards your chest, while keeping your left foot on the ground.
- 4Quickly switch legs, bringing your left knee up towards your chest and lowering your right foot back down.
- 5Continue alternating legs in a running motion, bringing your knees up as high as possible.
- 6Maintain a fast pace and keep your upper body stable throughout the exercise.
- 7Repeat for the desired duration or number of repetitions.
2 free workouts use it
High Knee Against Wall — questions
What muscles does the High Knee Against Wall work?
The High Knee Against Wall primarily targets the Cardiovascular System. It also recruits the Quadriceps, Hamstrings, Glutes, Calves as secondary movers.
What equipment do I need for the High Knee Against Wall?
None — the High Knee Against Wall uses your bodyweight only, so it works at home with nothing but floor space.
Is the High Knee Against Wall suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the High Knee Against Wall?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the High Knee Against Wall demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.