Farmers walk with high knees

Purpose of the exercise

Focuses on strengthening core, shoulder girdle, grip strength and hip flexors. Improves trunk stability during dynamic movement and supports running and sprinting mechanics. Combines strength, stability and coordination in one integrated exercise.

Supplies

• Two dumbbells, kettlebells or farmers' handles

• Flat surface

• Sufficient walking space

Starting position

1. Grab a weight in each hand

2. Stand upright with feet hip-width apart

3. Shoulders low and stable

4. Core tightened

5. Pelvis neutral

6. Look ahead

Implementation

1. Start walking in a controlled forward direction

2. Actively raise one knee to about hip height

3. Put the foot down in a controlled manner

4. Switch legs in a rhythmic pattern

5. Keep torso stable and upright

6. Maintain constant tension in shoulders and core

7. Walk in a controlled manner over the desired distance

Points of interest

✓ Keep shoulders low and stable
✓ Core continuously tightened
✓ Actively raise knee
✓ Avoid sideways trunk movement
✓ Walk controlled and rhythmic

✗ Sitting back
✗ Raising shoulders
✗ Using weights too heavy without control
✗ Knee not lifted sufficiently
✗ Ignoring pain in shoulder, hip or lower back

When this exercise?

Farmers walk with high knees is used to improve dynamic trunk stability and hip activation under external load. The exercise is suitable for athletes who want to optimise their running mechanics, coordination and load capacity, especially in preparation for sprinting or acceleration work.

Within rehabilitation, this exercise can be used in later stages when sufficient basic stability is present. Due to the combination of carrying and active knee lifting, careful technique is important. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional to ensure that the exercise is safe and tailored to individual load capacity, sport load and recovery status.