Knee & Forearm Tap Plank
Level up your core stability with this plank variation. Master hip control and core tension through rhythmic, low-impact knee taps that torch your abs while protecting your lower back.
The Knee & Forearm Tap Plank mainly works the core, with help from the quads. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee & Forearm Tap Plank Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Quads (quadriceps femoris)
How to do the Knee & Forearm Tap Plank
Setup
Begin in a forearm plank position: body in a straight line, supported by your forearms with elbows directly under your shoulders.
Engage your core, glutes, and quadriceps to keep your back flat and prevent your hips from sagging or lifting too high.
Movement
While maintaining a rock-solid torso, slowly lower your right knee to gently touch the floor without shifting your hips.
Return the right knee to the starting plank position.
Immediately perform the same movement with your left knee, tapping the floor and returning to the starting position.
Continue to alternate legs in a controlled manner for the duration of the set.
Form Tips
Keep your glutes engaged and avoid excessive hip rotation; the movement should be isolated to the knees.
Maintain steady breathing throughout the exercise.
Keep your neck in line with your spine, looking down toward the mat.
Knee & Forearm Tap Plank FAQs
What muscles does the Knee & Forearm Tap Plank work?
The Knee & Forearm Tap Plank mainly works the core, with help from the quads. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Knee & Forearm Tap Plank?
None. The Knee & Forearm Tap Plank is a bodyweight exercise, so you can do it anywhere.
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