Lateral High Knees
Lateral High Knees is a dynamic exercise that combines cardiovascular training with improving lateral movement. This exercise focuses on strengthening the leg muscles, improving coordination and increasing the heart rate, making it ideal for warming up or as part of a high-intensity interval workout.
Correct Execution of Lateral High Knees
Follow these steps to perform the exercise correctly:
- Stand upright with your feet hip-width apart and your arms at your sides.
- Begin to lift the knees alternately up towards the chest in a marching motion.
- Simultaneously with the knee lifts, move sideways by taking small steps to the right or left.
- Maintain an upright posture and ensure that the knees are lifted to at least hip height.
- Continue moving in one direction for a certain number of steps or time, then change direction.
Common Mistakes to Avoid
To get the most out of the exercise, avoid the following mistakes:
- Insufficient knee lift: Make sure to lift the knees to at least hip height to maximize muscle activation.
- Poor posture: Keep your torso upright and avoid leaning forward or backward during the movement.
- Uncoordinated arm movements: Use your arms actively by swinging them naturally in time with your legs to maintain balance and rhythm.
Modifications and Variations
Adapt the exercise to your level:
- Beginners: Perform the exercise at a slower pace and focus on proper form and coordination.
- Advanced: Increase the speed and add a jumping motion with each knee lift to increase the intensity.
Number of Repetitions and Sets
Perform the exercise for 30-60 seconds per sets and repeat 2-3 sets depending on your fitness level. Focus on maintaining a steady rhythm and proper form throughout the exercise.
Breathing
Breathe regularly and naturally during the exercise. Avoid holding your breath; inhale and exhale in time with the movement to maintain energy and stamina.
Video Demonstration
Watch this video for a visual guide to properly performing Lateral High Knees: