High Knees Exercise: Benefits and Variations
If you're looking for a pro cheer prep exercise that can be incorporated into any workout routine, done anywhere, requires no equipment at all, and fits into a busy lifestyle, high knees are a great option. This cardiovascular exercise is highly recommended for any fitness level. In five minutes, you burn as many as 55-60 calories depending on the intensity.
Today’s blog post will discuss everything you should know about high knees -- its benefits for you and different high knee exercises to try. Keep reading.
Benefits of High Knees
Before we dive into the reasons you should be doing high knees, know that this exercise can be performed in place or while you’re moving over a distance. The benefits of high knees include:
â—Ź High knees don’t just strengthen your hip flexors and leg muscles, but the exercise also targets your core. That said, it’s considered a form of a standing ab workout.
â—Ź High knees will boost your resting metabolism. It’s no secret that cardiovascular exercise plays an important role in increasing your metabolic rate, speeding up weight loss. However, don’t neglect strength training.
â—Ź Doing high knees consistently will also make you a better runner. If you’re already running as part of your pro cheer prep fitness, high knees create longer strides and improve your efficiency overall.
Different High Knee Exercises to Try
1. Basic High Knees
To do the basic high knees, stand with your body straight and feet hip-width apart. Place your arms by your sides. Next, bring one knee to your chest and immediately bring it to the ground. As you do, bring your other knee to your chest. Continue to alternate between knees as fast as you can.
2. Steam Engine
The steam engine is a high knees variation where you also move your arms and upper torso. To do it, place the palms of your hands behind your head, interlocking your fingers. Next, drive one knee up. At the same time, have one elbow from the opposite side touch your knee. Return to the starting position. Repeat on the opposite side.
3. High Knee Skips
A more explosive exercise than the basic high knees, high knee skips entail hopping on one leg while bringing the opposite leg up. Use your arms to propel yourself up as high as possible. Do this exercise for at least 1 minute.
There you have it, high knees exercise. Again, you can do high knees anywhere, which is why it’s an awesome pro cheer audition prep workout. Variations are necessary so that your body avoids hitting a plateau. Of course, don’t neglect other types of workouts!
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