High-Knee Pull Down

Setup

Standing tall with your feet hip-width apart and your core engaged.

Movement

1. Reach both arms straight up overhead, extending fully.

2. In a single, fluid motion, bring one knee upward toward your chest while simultaneously pulling your arms down forcefully, as if pulling a bar toward you. Focus on using your lats and core to create resistance.

3. Briefly squeeze at the peak of the contraction, bringing the knee high and arms toward the ribs.

4. Return to the starting position with your arms overhead and foot on the floor.

5. Alternate legs with each repetition while maintaining a steady, rhythmic pace.