Knee Bear Hold Tap
Challenge your stability with the Knee Bear Hold Tap. This core-intensive move builds total-body tension and coordination by requiring a rock-solid tabletop pose as you alternate hand-to-knee taps.
The Knee Bear Hold Tap mainly works the core, with help from the glutes & hips and shoulders. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Bear Hold Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Front Shoulder (anterior deltoid); Obliques
How to do the Knee Bear Hold Tap
Setup
Start in a quadruped position on your yoga mat, with your hands directly under your shoulders and your knees under your hips.
Engage your core muscles firmly.
Tuck your toes and lift your knees approximately 1 to 2 inches off the mat, ensuring your back remains flat like a tabletop.
Execution
While maintaining the static bear plank position, lift one hand off the ground toward your opposite shoulder or leg.
Firmly tap your opposite knee (or simply reach towards it).
Return your hand to the starting position on the floor under your shoulder.
Repeat the movement on the opposite side, alternating hands while keeping your hips steady and minimizing rocking of the torso.
Knee Bear Hold Tap FAQs
What muscles does the Knee Bear Hold Tap work?
The Knee Bear Hold Tap mainly works the core, with help from the glutes & hips and shoulders. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Knee Bear Hold Tap?
None. The Knee Bear Hold Tap is a bodyweight exercise, so you can do it anywhere.
Training calculators
Work out the numbers behind your training before your next session.