Also known as: knee taps, standing knee taps, knee touch drill, high knee touch

What is High knee taps?

High knee taps are a bodyweight warm-up where you lift knees to touch hands at stomach height, targeting the core and calves. This easy-level drill boosts coordination, hip flexor mobility and heart rate - ideal for beginners when performed with controlled form.

How to Do High knee taps

  1. Start upright: Stand tall with feet hip-width, hands resting lightly at stomach level, shoulders relaxed and core engaged to protect your lower back.
  2. Drive one knee: Lift your right knee toward your hands, aiming to tap the lower palm with the kneecap; keep the torso upright and hips slightly hinged.
  3. Alternate quickly: Lower that knee and drive the opposite knee up in a controlled rhythmic motion; maintain steady breathing and a consistent tempo.
  4. Maintain form: Keep chest lifted and core braced, land softly on the balls of your feet to reduce impact; avoid leaning back or rounding forward.
  5. Modify or progress: Slow the tempo or march for lower impact; to progress increase speed, knee height, or add light ankle resistance with caution.

Muscle Groups

Calves, Core

Description

In high knee taps, stand with your hands positioned at your stomach. Lift your knees upward, aiming to touch them to your hands alternately in a rapid motion. This exercise targets the abdominal muscles and improves coordination and agility.
Movement Group: Warm-Up
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of high knee taps?

High knee taps increase heart rate, improve coordination, and strengthen the core and calves. They also enhance hip flexor mobility and serve as a low-equipment warm-up before more intense workouts.

What common mistakes should I avoid?

Common mistakes include leaning back, using upper-body momentum, tapping too low, and not bracing the core. These reduce effectiveness and risk lower-back strain—focus on controlled knee height and posture.

How can I progress or regress this exercise?

Regress by marching slowly or reducing range of motion. Progress by increasing speed, knee height, duration, or adding light ankle weights. For cardio focus, combine with other dynamic drills.