At the same time, elevate your right foot to bring your knee into your chest. Extend both knees and transfer your weight onto your left foot. If done correctly, your front knee should be aligned with your ankle and your back knee should be hovering just off the floor. As you plant your foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. Carefully take a big step backwards with your right foot. This exercise will build strength in your legs and hips. Next time you see high-knees in your workout plan, try substituting with a reverse lunge and knee-up, instead. High knees are a great exercise to get your heart rate up, but sometimes you might want or need a low-impact alternative to protect your ankles and knees.
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High knees become reverse lunge to knee-up
It’s not about how low you go, it’s about doing the movement with correct form!. Use these cues to ensure that you execute the movement with proper form for every repetition: Push through your heels and extend your legs to return to the starting position. TUCK JUMPS EXERCISE GIF FULL
Bend your knees to return to full squat position.
Push through your heels and extend your legs slightly. Ensure that your back remains between a 45- to 90-degree angle to your hips. Continue bending your knees until your upper legs are parallel with the floor. Looking straight ahead, bend at both the hips and knees, ensuring that your knees remain in line with your toes. Plant both feet on the floor shoulder-width apart. I recommend focusing on your form to ensure you are recruiting your glutes correctly. You can replace jump squats with double-pulse squats. However, sometimes you need a break from high-impact exercises such as this one. Jump squats are a high-impact exercise that gets your heart rate up and recruits the fast-twitch muscle fibres in your legs to improve your muscle power and response time. To help you to slay your PWR or PWR at Home workouts when you want to be a little gentler to your body, try substituting your PWR exercises for these lower-impact alternatives. However, if you have sore knees, or you’ve done a number of tough training sessions already that week, you might prefer a low-impact alternative that still gets your working hard. I love doing plyometric exercises to get my heart rate up, and that’s why there are jumping exercises in both of my PWR programs. Low impact exercises for high-intensity workouts I’ve had so many requests from the PWR community have requested low-impact exercise options for my PWR at Home programming - so here are some to get you started.īefore going any further, I want you to know that low-impact exercises aren’t necessarily easier - you will still get your heart rate up! The advantage of a low-impact workout is that you’ll put less strain on your joints.
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