{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "High Knee Run",
      "kind": "common"
    },
    {
      "text": "Running in Place with High Knees",
      "kind": "common"
    },
    {
      "text": "Running in place",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "iliopsoas",
        "role": "prime-mover"
      },
      {
        "muscle": "rectus-femoris",
        "role": "prime-mover"
      },
      {
        "muscle": "gastrocnemius",
        "role": "synergist"
      },
      {
        "muscle": "soleus",
        "role": "synergist"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "cardio",
      "plyometric",
      "calisthenics"
    ],
    "movement_patterns": [
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "ballistic",
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "983"
  },
  "id": "oec:high-knees",
  "instructions": {
    "setup": [
      "Stand tall with your feet hip-width apart and your arms relaxed at your sides.",
      "Engage your core and maintain an upright posture with a slight forward lean from the ankles."
    ],
    "steps": [
      "Drive one knee upward toward hip height while balancing on the ball of the opposite foot.",
      "Quickly lower the lifted leg and drive the opposite knee up, pumping your arms in rhythm with the opposing legs.",
      "Continue alternating legs at a fast, explosive pace, landing softly on the balls of your feet."
    ],
    "breathing": "Breathe continuously and rhythmically throughout the movement without holding your breath.",
    "cues": [
      "Knees to hips",
      "Stay light on the balls of your feet",
      "Pump your arms"
    ],
    "common_faults": [
      {
        "fault": "Leaning backward significantly to lift the knees higher.",
        "correction": "Keep your core braced and maintain an upright torso with a slight forward tilt."
      },
      {
        "fault": "Landing flat-footed or heavily on the heels.",
        "correction": "Stay springy on the forefoot to absorb impact and maintain rapid turnover."
      },
      {
        "fault": "Insufficient knee lift that degrades into basic running in place.",
        "correction": "Actively flex the hip to bring the thigh roughly parallel to the ground on each stride."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure a non-slip, level surface to minimize impact stress on joints."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "duration_counted": "total",
    "load": {
      "kind": "none"
    },
    "profiles": [
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "calories",
          "rpe"
        ]
      },
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "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: High knees",
        "url": "https://wger.de/en/exercise/983/view-base",
        "license": "CC-BY-SA-4.0"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:high-knee-march"
    },
    {
      "type": "progression-of",
      "target": "oec:jog-in-place"
    },
    {
      "type": "substitute-for",
      "target": "oec:high-knee-skip"
    }
  ],
  "setup": {
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A dynamic cardiovascular drill where you run in place while rapidly driving alternating knees toward hip height."
}