Bodyweight

Knee Tap

Knee Tap is a low-impact exercise targeting core and leg muscles. It boosts stability, flexibility, and cardio endurance. It's ideal for a warm-up or intense circuit session, involving repeated knee tapping.
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Knee Tap instructions
Step-by-step instructions
1
Stand with your feet shoulder-width apart.
2
Lift your right knee up and try to reach it with your left hand. Keep your hand flat and aim to touch your knee.
3
Pay attention to your balance and don't rush the movement. It's not about speed but control.
4
Return your right foot and left hand back to starting position.
5
Now repeat the same action but with your left knee and right hand. Repeat for the programmed number of reps.
Stand with your feet shoulder-width apart.
Lift your right knee up and try to reach it with your left hand. Keep your hand flat and aim to touch your knee.
Pay attention to your balance and don't rush the movement. It's not about speed but control.
Return your right foot and left hand back to starting position.
Now repeat the same action but with your left knee and right hand. Repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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