High-Knee Prisoner
Boost cardio & coordination! High-Knee Prisoner engages your core while elevating your heart rate. Simple, effective, and no equipment needed.
Muscle Groups
Primary
Secondary
Related Exercises
Instructions
1. Stand upright with your feet shoulder-width apart.
2. Place your hands behind your head, interlocking your fingers. This is the "prisoner" position.
3. Engage your core muscles to ensure a stable upper body and good posture during the exercise.
4. Lift your right knee as high as possible towards your chest while keeping the upper body straight and not pulling on your neck.
5. Quickly lower your right leg and immediately raise your left knee to a similar height.
6. Continue alternating knees, picking up the pace to create a jogging motion in place. Aim to bring your knees up to at least hip height with each lift.
7. Breathe rhythmically and maintain a quick and continuous pace throughout the set.
Remember to warm up before beginning the exercise and to cool down afterwards. You can adjust the intensity by changing the speed or height of the knee lifts, or by adding high knees to a circuit routine for a time-based challenge.
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