Cardio2 mins
Bone Stimulation
High Knees
High-impact cardio that signals bones to become stronger and denser. Triggers significant growth hormone release.
Difficulty
Intermediate
Duration
2 mins
Category
Cardio
How High Knees Helps You Grow Taller
High knees combine cardio with high-impact bone stimulation. Each time your foot strikes the ground, it sends signals to your bones to become stronger and denser through a process called mechanotransduction. The high knee drive also engages your hip flexors and core, improving posture and coordination. The cardiovascular component triggers growth hormone release while improving circulation to your growth plates.
Best when done
Daily for 2 mins
Goal
Bone Stimulation
Benefits
- Improves cardiovascular fitness
- Strengthens hip flexors and core
- Enhances running form
- Burns calories rapidly
- Improves coordination and rhythm
How To Do It
- 1Stand tall with feet hip-width apart
- 2Drive one knee up toward chest
- 3Quickly alternate legs in running motion
- 4Pump arms in opposition to legs
- 5Maintain for 30-60 seconds, rest, repeat
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