1. Alternate legs, working one leg at a time. 

2. Perform the exercise in a smaller range of motion with increased speed.

3.  Perform without arms to focus more on the lower half.

4.  Perform with a jump at the end.

5. Use aqua dumbbells or pool noodles to create a bigger challenge as you pull the arms. ​


The High Knees Pull is a beginner-friendly exercise. This compound exercise is great to get your heart rate up and burn fat. It helps increase your core strength and improve stability and balance. And because there is no jumping, the High Knees Pull is safe for people with knee or back problems. ​


How to Perform


Starting Position:


Stand in chest-deep water. Slightly lean forward and put your left leg behind you. Raise your arms at the surface level. Keep your other leg slightly bent and fixed on the floor. 




Bring your chest and left knee closer together as you pull your arms down at the same time. This is where force exertion should occur. Slowly return to the starting position. Perform on the same side until you feel like you are getting a good workout. Then do the same with your other leg. 




Inhale as you lower your leg. Exhale as you tuck your knee. ​

Play button to reveal a gif
Underwater view of character tucking right leg in
Underwater view of character prepare for high knee pull exercise

Muscles Worked

​The major muscles used in this exercise are the abs and upper back muscles. Your leg muscles are engaged too as you move the leg down. The rising of arms toward the surface activates your shoulder muscles. ​

Underwater view of character extending arms in front and stretching right leg back
Underwater view of character tucking in right knee while standing on left leg
30 December 2022

High Knee Pull Exercise in the Pool

​The High Knees Pull is a simple and low-impact exercise that engages your entire body. This aerobic exercise is perfect for anyone looking to tone and shape their body and burn fat. Below you’ll find a comprehensive guide to do this exercise, beside its benefits and variations.


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