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 LLMs like ChatGPT, Claude, and Gemini can write to describe human movement as text. Every joint angle below is hard-clamped to a safe range of motion.

How to do it

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

The .posecode source

This is the exact text an LLM writes to produce the animation above: phases and joint angles, not 3D transforms.

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

  step "Right knee up" 0.7s ease-in-out:
    hip_right: flex 90
    knee_right: flex 90
    shoulder_left: flex 40
    cue "Drive the right knee up to hip height, opposite arm swings"

  step "Switch" 0.7s ease-in-out:
    hip_right: flex 0
    knee_right: flex 0
    shoulder_left: flex 0
    hip_left: flex 90
    knee_left: flex 90
    shoulder_right: flex 40
    cue "Plant and drive the left knee up"

  step "Down" 0.6s ease-out:
    hip_left: flex 0
    knee_left: flex 0
    shoulder_right: flex 0
    cue "Return to a tall, ready stance"

  repeat 6

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