How to do a High Knee Grape Vine/Carioca
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About High Knee Grape Vine/Carioca
Instructions for Proper Form
High Knee Grape Vine/Carioca is a dynamic movement that combines lateral footwork with high knee action. This compound exercise primarily targets your hip flexors, quads, and calves, while also improving coordination and agility. By crossing your feet over and under in a grapevine pattern and adding high knees, you enhance lower body endurance and improve lateral movement control, making it an effective drill for athletes.
- Stand with your feet shoulder-width apart and a slight bend your knees.
- Keep your core engaged, chest up and gaze forward.
- Face your chest in the same direction and focus on swiveling your hips throughout this exercise.
- Pump your arms in an exaggerated pseudo-running motion to help maintain balance and good form as you move.
- Reach one leg behind the other so that your legs are crossed.
- Step out with the front foot to its same side, uncrossing your legs.
- Drive your back knee up and across your body in the direction of your lead foot, as you would for a cross-body high-knee.
- Plant your back foot in front of your leading foot.
- Push off your leading foot, uncrossing your legs.
- Complete this movement for as many reps in one direction as you do in the opposite direction.
- Repeat for as many sets as required.
Alternative Exercises to High Knee Grape Vine/Carioca
1. Ankle Circles
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2. Seated Point And Flex
2.9 mSCORESWAPPED 324 TIMESSeated Point and Flex is an isolation exercise that primarily targets the calves and lower legs. By positioning yourself on a bench or chair, you eliminate the need for balance, allowing you to focus on the movement. This is a great exercise for improving flexibility and strength in the calves, making it a beneficial addition to any lower body or flexibility routine.
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3. Forward Line Hops
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4. Lateral Line Hops
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5. Forward 1-Foot Line Hop
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6. B-Skips
5.7 mSCORESWAPPED 45 TIMESB-Skips are a dynamic warm-up exercise that helps improve coordination, flexibility, and running mechanics. It primarily targets the hip flexors, quads, and calves. By lifting the leg higher and extending it forcefully forward in a skipping motion, this exercise mimics aspects of high-knee running and can enhance speed and agility, making it beneficial for athletes and runners.
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7. A-Skips
8.8 mSCORESWAPPED 38 TIMESA-Skips are a plyometric exercise that primarily targets your lower body. This compound movement is great for improving speed, coordination, and agility. By driving your knees up and maintaining a rhythmic pattern, you also engage your core for stability. This is an excellent exercise for athletes looking to improve their sprinting form and explosive power.
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8. Lateral 1-Foot Line Hop
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