Introduction — High Knee Pull Warm Up For Everyone

The High Knee Pull warm up is a friendly, dynamic glute stretch that helps prepare people of all abilities for running, tennis, jumping, and everyday movement.

First, it gently increases muscle temperature and mobility; then, it improves readiness for more explosive activity. Moreover, when practiced with mindful breathing and inclusive modifications, it reduces injury risk and supports a confident start to play or training.

Why Include The High Knee Pull Warm Up In Your Routine?

Because the glutes, hip flexors, and adductors participate in almost every step, the High Knee Pull warm up quickly primes those muscles. In addition, it helps with hip mobility, posture, and balance.

Therefore, include it as part of a broader warm-up routine — for example, choose 6–8 dynamic moves that target the legs, hips, and core. For tennis players, it’s a supportive pre-match habit that readies you to move safely and effectively.

How To Do The High Knee Pull Warm Up — Step-by-Step

1. Step forward or stand tall with feet hip-width apart.
2. Gently lift your left knee toward your chest.
3. Wrap both hands just below the knee (or use forearms if that’s more comfortable).
4. Pull the knee toward the chest until you feel a comfortable stretch in the glute and hip. Hold for 1 second while breathing naturally.
5. Release and return to standing. Repeat for the right side.
6. Aim for 8–12 repetitions per leg, or fewer if you’re easing into movement.

High Knee Pull Muscles Worked?

Primary: Gluteus maximus and gluteus medius (glutes).
Secondary: Hip flexors (iliopsoas), hip adductors, and hamstrings (to a lesser extent).
Supportive: Core stabilizers and the lower-back musculature help maintain balance and posture.

Consequently, the High Knee Pull warm up acts as both a dynamic glute stretch and a glute activation exercise, preparing the whole hip region for movement.

Variations and Accessory Options (bands, supports, and inclusive alternatives)

You can adapt the High Knee Pull warm up to suit different needs and goals. Below are accessible variations:

• Basic standing — Standard and inclusive for most people.
• Assisted with a strap or towel — Loop a strap or towel under the knee or foot to help bring the knee toward the chest.
• Resistance band version — Anchor a light band around the mid-thigh of the lifted leg and hold the band with both hands to add gentle resistance.
• Seated High Knee Pull — Sit on a chair and lift your knee for balance-friendly modification.
• Supine knee hug — Lie on your back and hug the knee toward the chest for a supported option.
• Dynamic march with pull — Combine alternating high-knee pulls while marching in place for a flowing pre-run warm up.

Progressions — From Beginner to Professional Athlete

Beginner

Seated or supine knee hugs; 4–6 reps per side; use a strap if needed.

Intermediate

Standing High Knee Pulls 8–12 reps; add a light band; combine with marching and hip circles.

Advanced / Performance

Use heavier bands for control; integrate with bounding and sport drills; use tempo variations.

Professional / Sport-specific

Combine high-knee pulls with lateral split-step practice or sport-specific reactive work to match on-court intensity.

Tips For Practice (safety, cues, and accessibility)

• Move with intention and breathe gently.
• Avoid forcing range of motion.
• Modify with a chair or strap for balance support.
• If you experience sharp pain, stop and seek guidance.

Sample Warm-Up (8–10 minutes)

1. Light march in place — 1 minute.
2. High Knee Pull warm up — 8–12 reps per leg.
3. Lateral lunges or lateral step-outs — 10 reps each side.
4. Hip circles gently — 6 each direction.
5. Short accelerations or sport-specific movements — 3 × adapted distance.

More dynamic stretching ideas: 21 Dynamic Stretching Warm-up Exercises.

FAQ & Resources

For tennis cool-down static stretches: Static Stretching Guide.

For lateral hip work: Lateral Lunge Warm-up.

External evidence-based guidance on warm-ups and injury prevention can be found at the American College of Sports Medicine: ACSM.