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.
View all exercises
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Box Squat with trainwell
Box Squat
The Box Squat is a lower body exercise focusing on the glutes, hamstrings, and quads. It enhances strength, muscle mass, stability, and balance. The technique involves squatting down to a box or bench, then returning upright.
Try it out
Bodyweight
The Hundred with trainwell
The Hundred
The Hundred is a traditional Pilates exercise enhancing core strength, stability, and circulation. Its continual pulse movement and breath control boost stamina and endurance, targeting abs and hip muscles. It also stimulates respiratory and circicaltory systems, preparing the body for the workout.
Try it out
Strength
Single Kettlebell External Rotation with trainwell
Single Kettlebell External Rotation
The Single Kettlebell External Rotation exercise strengthens shoulder muscles, particularly the rotator cuff. Ideal for rehabilitation and prevention of shoulder injuries, it enhances stability and balance.
Try it out
Start your fitness journey today
Enjoying exercises like Knee Tap, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer