Knee Tap Squat
Level up your leg day with Knee Tap Squats. This dynamic variation boosts lower-body strength, hip mobility, and core stability by adding a controlled, functional challenge to your standard squat.
The Knee Tap Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Knee Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Knee Tap Squat
Setup
Stand with your feet hip-to-shoulder width apart on a yoga mat or stable surface.
Keep your chest up and core engaged.
Movement
Squat Phase: Lower your hips into a standard squat, keeping your weight in your heels and your chest upright.
Transition: From the bottom of the squat, transition by dropping one knee slowly toward the mat until it lightly taps the floor.
Return: Bring the knee back up to the squatting position, maintaining stability and core tension.
Repeat: Return to a full standing position or move directly to tapping the opposite knee from the squat hold, alternating sides for the desired repetitions.
Tips for Success
Move with control, especially during the knee tap, to avoid forceful impact.
Ensure your squat depth is consistent.
Keep your core tight throughout the movement to protect your lower back and maintain balance.
Knee Tap Squat FAQs
What muscles does the Knee Tap Squat work?
The Knee Tap Squat mainly works the quads and glutes & hips, with help from the hamstrings and core. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Knee Tap Squat?
None. The Knee Tap Squat is a bodyweight exercise, so you can do it anywhere.
Is the Knee Tap Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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