{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Marching High Knees",
      "kind": "common"
    },
    {
      "text": "Standing Knee Drives",
      "kind": "common"
    },
    {
      "text": "Standing March",
      "kind": "common"
    },
    {
      "text": "​Standing Knee Drives",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "stabilizer"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "tibialis-anterior",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "isometric-stabilization"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "dorsiflexion",
          "plantarflexion"
        ]
      },
      {
        "joint": "glenohumeral",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "cardio",
      "mobility",
      "calisthenics",
      "conditioning"
    ],
    "movement_patterns": [
      "gait",
      "mobility-drill",
      "balance"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "mixed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "ankle-weight"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1965"
  },
  "id": "oec:high-knee-march",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and your toes pointing straight ahead.",
      "Engage your core, pull your shoulders back and down, and let your arms hang naturally at your sides with elbows bent at roughly ninety degrees."
    ],
    "steps": [
      "Drive one knee up toward your chest until your thigh is parallel to the floor or slightly higher, keeping the foot dorsiflexed.",
      "Simultaneously pump the opposite arm forward and the same-side arm backward in a natural running motion.",
      "Lower the lifted foot under control back to the starting position.",
      "Immediately repeat the motion with the opposite leg and arm, establishing a smooth, rhythmic marching cadence."
    ],
    "breathing": "Maintain a steady, rhythmic breathing pattern synchronized with your steps, exhaling as each knee reaches top height.",
    "cues": [
      "Stand tall through the supporting hip.",
      "Knee up, toes up.",
      "Pump opposite arm and knee."
    ],
    "common_faults": [
      {
        "fault": "Leaning back as the knee is raised to compensate for limited hip flexor mobility.",
        "correction": "Brace the abdominal wall and lift the knee only as high as you can maintain a vertical torso."
      },
      {
        "fault": "Allowing the foot to point downward during the lift.",
        "correction": "Actively pull your toes up toward your shin as your knee ascends."
      },
      {
        "fault": "Stomping the foot heavily onto the ground.",
        "correction": "Land softly on the midfoot and control the descent of each leg."
      }
    ],
    "safety": {
      "precautions": [
        "If balance is compromised, perform the drill near a wall or sturdy bar for light hand support."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "High Knee March",
  "previous_ids": [
    "oec:marching-high-knees"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Marching High Knees",
        "url": "https://wger.de/en/exercise/1965/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Anon#2"
      }
    ]
  },
  "relations": [
    {
      "type": "regression-of",
      "target": "oec:high-knees"
    },
    {
      "type": "substitute-for",
      "target": "oec:high-knees"
    },
    {
      "type": "regression-of",
      "target": "oec:high-knee-skip"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A low-impact standing drill alternating deliberate knee raises with reciprocal arm swings to build hip mobility, core control, and single-leg stability."
}