Floor Knee Tap Thrust
Boost cardio and coordination! This dynamic move combines knee thrusts with a floor tap for a full-body burn.
The Floor Knee Tap Thrust mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Floor Knee Tap Thrust Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Glutes (gluteus maximus); Hip Adductors
Floor Knee Tap Thrust Variations and Alternatives
How to do the Floor Knee Tap Thrust
Start in a standing position with your feet shoulder-width apart.
Engage your core and maintain a straight posture.
Begin by lifting your left knee towards your chest, while simultaneously hopping slightly on your right foot for balance and power.
Swiftly bring your left foot back down towards the floor, and gently tap the floor with your fingertips by bending at the hips and knees, much like performing a single-leg squat with your right leg.
Quickly return to the starting position and immediately lift the left knee back towards the chest while hopping on the right leg.
Continue to perform the exercise for the desired number of reps, then switch legs and repeat the sequence with the right knee lifting and left leg for tapping.
Note: This exercise may require a bit of coordination and balance, so take your time to get used to the movement. Focus on controlled movements rather than speed when starting out. As you progress, you can increase the speed and power of each knee thrust for a more intense workout.
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Floor Knee Tap Thrust FAQs
What muscles does the Floor Knee Tap Thrust work?
The Floor Knee Tap Thrust mainly works the quads and core, with help from the glutes & hips and hip adductors (inner thighs). The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Floor Knee Tap Thrust?
None. The Floor Knee Tap Thrust is a bodyweight exercise, so you can do it anywhere.
What workout day should the Floor Knee Tap Thrust go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Knee Tap Thrust variations and alternatives?
Similar exercises include the Alternating Butt-Kick to Knee Thrust, Alternating Knee Thrust, Back Cross-Over Foot-Tap and Bodyweight Knee to Hand Tap.
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