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
Strength
Single Kettlebell Lying Alt Leg Raise with trainwell
Single Kettlebell Lying Alt Leg Raise
Strengthen your core, abs, thighs, and balance with the Single Kettlebell Lying Alt Leg Raise. This exercise involves lifting one leg at a time while holding a kettlebell, profoundly challenging your core stability.
Try it out
Strength
Dumbbell Face Pull with trainwell
Dumbbell Face Pull
The Dumbbell Face Pull is an excellent workout for healthy shoulders and upper back. Ideal for those who spend hours sitting or using a computer, it helps improve posture, muscle balance, and enhances shoulder strength.
Try it out
Strength
Seated Med Ball Overhead Press with trainwell
Seated Med Ball Overhead Press
The Seated Med Ball Overhead Press is a dynamic upper body exercise focusing on building strength in shoulders and arms. Using a medicine ball, this simple movement boosts muscle strength, improves posture, and enhances endurance.
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