High Knee Against Wall
What High Knee Against Wall really gives you is a bigger aerobic engine, driven by pure bodyweight leverage.
How to do 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.
High Knee Against Wall Sets and Reps by Goal
Strength
8 rounds of 30 seconds near-maximal with 90 seconds of easy movement. Extend the work interval by ten seconds a week.
Hypertrophy
6 rounds of 90 seconds hard with 60 seconds easy. Keep the easy portion genuinely easy so the hard part stays hard.
Endurance
25-35 minutes at a steady, repeatable pace. Track rounds completed at full quality, not total time on the clock.
Common High Knee Against Wall Mistakes
Landing loudly and letting the joints absorb the impact
Land through the mid-foot with soft knees and keep the contact quiet.
Starting far too hard and fading through the second half
Set a pace you could hold for double the interval, then build from there.
Easier and Harder Than High Knee Against Wall
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High Knee Against Wall — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the High Knee Against Wall work?
The High Knee Against Wall primarily targets the cardiovascular system. It is classified as a cardio exercise and is performed with your bodyweight only.
How many sets and reps of the High Knee Against Wall should I do?
For muscle growth: 6 rounds of 90 seconds hard with 60 seconds easy. Keep the easy portion genuinely easy so the hard part stays hard. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the High Knee Against Wall good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic cardio patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the High Knee Against Wall?
Try the Walking On Incline Treadmill, Walking On Stepmill or the Jump Rope. Each trains the cardiovascular system with a similar movement pattern, so you can swap based on the equipment you have available.
