Stand upright with your feet hip-width apart, holding the weight plate above your head with both hands, arms almost fully extended. Keep your shoulders low and actively engage your core and glutes. Look straight ahead. Alternately lift one knee dynamically to approximately hip height. The other leg remains firmly on the floor. Keep the weight plate in the raised position throughout the exercise. Lift the knees rhythmically and in a controlled manner, alternating between them. Keep your upper body as upright and stable as possible.
Attention:
Do not lower the weight plate forwards or backwards; do not arch your back; do not raise your shoulders; keep your pelvis as still as possible; keep your supporting leg slightly bent and stable; actively lift your knee and do not simply swing it from the hip.
Lighten:
Lift your knees less high; use a lighter weight or no weight at all; hold the weight plate at forehead or shoulder height.
Harden:
Use more weight whilst holding the barbell aloft; perform knee-lift runs on a soft surface; lift your knees above hip height; increase your pace (high knees) / bounce slightly on your supporting leg.
Variation:
Use 2 dumbbells instead of a weight plate.
