Alternating extension and flexion of one leg while standing (knee raise in place / skipping) ► knee raise on place (high knees)

Individual work

Stand upright, feet about hip-width apart. Keep your upper body upright, look straight ahead, and hold your arms at your sides. Alternately bring your knees forwards and upwards in a quick, dynamic motion, whilst lightly springing on the opposite leg. The arms move in the opposite direction. Keep your upper body as upright as possible. Depending on your training goal, the movement can also be performed slowly and in a controlled manner.

Attention:
Do not lean your upper body too far back; actively lift your knees (do not just lift your feet); Do not land on your heels; keep your standing leg slightly bent; ensure an active arm movement; work rhythmically and in a controlled manner; ensure a stable landing at high intensity.

Lighten:
Lift your knees only as high as your hips or lower; perform the movement more slowly (reduce the intensity) or lift them alternately without bouncing.

Harden:
Raise your knees well above hip height; perform the exercise on a soft mat; increase the speed of the movement / use more vigorous arm movements (high knees).

1 soft mat ► make the exercise more challenging (additional weight)