About this exercise
A dynamic standing drill that challenges balance, coordination, and core stability by alternately driving each knee upward to tap the opposite hand. The movement builds hip flexor strength and improves neuromuscular control.
Knee to Hand Tap
Step by step instructions, muscle activation and variants for the Knee to Hand Tap.
EasyAbsCore
How to Perform
- Stand tall with feet hip-width apart and arms extended out in front of you at chest height
- Brace your core and maintain an upright posture throughout
- Shift your weight onto your left foot and drive your right knee upward
- Simultaneously bring your left hand down to tap the rising right knee
- Return your right foot to the floor and arm to the starting position
- Repeat on the opposite side, lifting the left knee and tapping with the right hand
- Alternate sides in a controlled, rhythmic pattern
Muscle Activation
Primary
AbsCore
Secondary
Quadriceps
Common Mistakes
Common mistakes content is coming soon.
About the Knee to Hand Tap
The Knee to Hand 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.
You may also like
45 Degree Lean Back Alternate Knee Raise
Bodyweight · Easy
AbsObliquesQuadricepsCore
45-Degree Bicycle Twisting Crunch
Bodyweight · Medium
AbsCoreObliquesGlutesQuadriceps
90 Degree Crunch Heel Touch
Bodyweight · Easy
AbsCoreObliques
90/90 Switch
Bodyweight · Easy
AbsGlutesCoreObliquesInner thighsQuadricepsOuter thighs