High-knee Dynamic Exercises

Performing dynamic exercises involves joint and muscle movement for stretching, strength training and cardiovascular activity. Raising your knees during dynamic activities targets your hip, thigh and butt muscles depending on the position of your body. Holding stretches for at least 30 seconds translates into at least four deep breaths. Healthy adults should perform 150 minutes of cardiovascular exercise per week and do a maximum of 3 sets of 8 to 12 repetitions for strength training exercises like lunges twice a week.

Stretching

Increase the flexibility of your hips and reduce the incidence of groin injuries with this high-knee dynamic exercise. Stand with your foot atop a platform higher than floor level; the height of which depends on your flexibility. Bend from the hips trying to place your chest against your thighs with a flat back; bend your knee if necessary. Hold this position for up to 2 minutes and repeat the exercise on the other side.

Cardio

Lift your knees high to target your quads and abs when you do this cardiovascular exercise that does not require a machine. Stand with your posture erect, tailbone slightly tucked under and your gaze forward. Bend your knees 90 degrees when you lift them. As if marching or jogging, alternate lifting up your right knee and then left knee as high as possible while maintaining an erect posture. Swing your arms by rotating them at the shoulder just like when you run. Set your feet just wider than shoulder-width apart to switch the focus to your glute muscles.

Frankensteins

A high-knee dynamic exercise that tones your abs, butt, hips and thighs is the Frankenstein. Place your feet hip-width apart, relax your arms by your sides and look forward. Shift your weight to your left foot and bend your right knee 90 degrees as you lift it as high as you can without compromising your posture to assume the starting position. Adduct your knee by bringing it across the center line of your body to the left side, and then abduct your knee by moving it to the right and opening your pelvis. Return to the starting position and repeat the exercise on the other side to complete one repetition.

Reverse Lunge With Knee Lift

Use the reverse lunge with high-knee lift and target the muscles of your shoulders, hips, thighs and core. Stand with your feet hip-width apart and look forward to assume the starting position. Take a large but controlled step backward with your right foot. Bend both knees up to 90 degrees as the toes of your right foot land on the floor and swing your arms to the left at shoulder height. Push off the floor with your right foot and come to a standing position on your left foot. Raise your right knee as your swing your arms and twist your torso to the right. Complete all repetitions for the set on your right side before switching to the left side.