Bodyweight Knee to Hand Tap
Boost coordination & core strength! Controlled knee lifts with hand taps for a full-body challenge.
The Bodyweight Knee to Hand Tap mainly works the core and quads, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Bodyweight Knee to Hand Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Hip Stabilizer (gluteus minimus)
Bodyweight Knee to Hand Tap Variations and Alternatives
How to do the Bodyweight Knee to Hand Tap
Stand upright with your feet shoulder-width apart and arms hanging by your sides.
Engage your core to stabilize your body throughout the movement.
Shift your weight slightly to one leg, lifting the opposite knee towards your chest.
At the same time, bring your opposite hand to tap the raised knee, maintaining a straight back and a tight core.
Lower the lifted leg back to the starting position and return your hand to your side.
Repeat the motion on the other side, this time raising the opposite knee and tapping it with the opposite hand.
Continue alternating sides for the desired number of repetitions or duration.
Keep the movement controlled, focusing on balance and coordination.
This exercise aims to improve core strength, stability, and coordination by engaging multiple muscle groups and requiring balance throughout the movement. It can be incorporated into a warm-up routine or performed as part of a bodyweight circuit workout.
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Bodyweight Knee to Hand Tap FAQs
What muscles does the Bodyweight Knee to Hand Tap work?
The Bodyweight Knee to Hand Tap mainly works the core and quads, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Bodyweight Knee to Hand Tap?
None. The Bodyweight Knee to Hand Tap is a bodyweight exercise, so you can do it anywhere.
What are some Bodyweight Knee to Hand Tap variations and alternatives?
Similar exercises include the Arm-Forward Swing Heel-Tap, Back Cross-Over Foot-Tap, Balloon Drill and Foot Front Tap.
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