Step by step instructions, muscle activation and variants for the High Knee Tap.
High Knee Tap is a dynamic plyometric cardio exercise where you rapidly drive alternating knees up toward your chest while tapping each knee with the opposite hand. It elevates the heart rate, engages the hip flexors and core, and improves coordination and lower-body power.
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The High Knee Tap is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.