DB carry high knees
Starting Posture
Stand tall with a dumbbell in each hand, palms facing in towards your body. Keep your shoulders back and down, chest up, and engage your core muscles.
How to Exercise
Begin by walking or jogging in place, lifting your knees up towards your chest as high as you can. As you do this, swing your arms in a controlled manner, holding the dumbbells at your sides. Continue for the desired duration or distance. It is important to maintain good posture and control throughout the exercise.
Breath Control
Inhale through your nose as you lift your knees towards your chest and exhale through your mouth as you lower them back down. Focus on breathing deeply and smoothly to help support your movements.
Common errors
Common errors include swinging the dumbbells, hunching the shoulders, or allowing the knees to drop too low during the high knees movement. Pay attention to your form and make adjustments as needed.
Weights
Select dumbbells that are appropriate for your fitness level. Beginners may start with lighter weights, such as 5-10 pounds, while more advanced individuals may use heavier weights, such as 15-20 pounds.
Grips
Hold the dumbbells with a comfortable grip, ensuring that they are securely in your hands but not too tight. You can also use wrist straps or gloves for added protection and stability.
Variations
To increase the difficulty of the exercise, you can perform high knees while walking or jogging forwards and backwards, or incorporate a side-to-side movement. You can also add a hop or jump to each high knee for a plyometric challenge.
Generate a workout for using deadlifts
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Sample workouts with this movement
Fit! Programs featuring this exercise
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
FlagFit
Kyrie Fontana
Project Calisthenics
Simon Ata
Mobility for athletes
John Lindsey
Planche Fit!
Gregoire Bellemare
Comments and tips
Keep your core engaged throughout the exercise to help stabilize your body and improve balance. Maintain a steady pace and avoid swinging your arms or legs too forcefully. Choose a weight that challenges you but allows you to maintain proper form.
Cautions
Avoid arching your back or leaning forward as you lift your knees. Be mindful of any pain or discomfort and stop the exercise if you experience any. If you have any pre-existing injuries or conditions, consult with a healthcare provider before attempting this exercise.