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

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.

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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