Warm-up · Full body

High-knee march

Target Hip flexors  ·  Equipment Body weight  ·  Level Beginner  ·  Reps 6

High-knee march is a beginner-level warm-up movement targeting the hip flexors, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Right knee up0.7s · flow Drive the right knee up to hip height, opposite arm swings
2. Switch0.7s · flow Plant and drive the left knee up
3. Down0.6s · settle Return to a tall, ready stance

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "High-knee march"
  rig humanoid
  pose start = standing

  step "Right knee up" 0.7s flow:
    hip_right: flex 90
    knee_right: flex 90
    shoulder_left: flex 40
    pin: foot_left floor
    cue "Drive the right knee up to hip height, opposite arm swings"

  step "Switch" 0.7s flow:
    hip_right: flex 0
    knee_right: flex 0
    shoulder_left: flex 0
    hip_left: flex 90
    knee_left: flex 90
    shoulder_right: flex 40
    reach: foot_right floor
    cue "Plant and drive the left knee up"

  step "Down" 0.6s settle:
    hip_left: flex 0
    knee_left: flex 0
    shoulder_right: flex 0
    reach: foot_left floor
    reach: foot_right floor
    cue "Return to a tall, ready stance"

  repeat 6

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