What is High knee taps?

High knee taps are an easy bodyweight calisthenics move where you lift each knee to touch your hands at the stomach. It primarily targets the core and calves, improves coordination and agility, and is suitable for beginners as a warm-up or cardio drill.

How to Do High knee taps

  1. Stand tall: Stand with feet hip-width apart, knees slightly bent and hands at your stomach; engage your core and keep your chest upright for stability.
  2. Set hand position: Place your hands near your lower ribs or stomach to create a clear target; avoid gripping or pulling on your torso or neck.
  3. Drive knee up: Explosively lift one knee toward your hand using the hip flexors while keeping the torso tall and the core braced throughout the movement.
  4. Tap knee: Lightly tap the raised knee to your hand at the top of the motion without overreaching; control the movement to protect hips and lower back.
  5. Alternate rhythm: Quickly alternate legs with a steady tempo, land softly on the balls of your feet, and maintain steady breathing and core tension for stability.
  6. Cool down: Slow the pace after sets, perform gentle standing leg swings and deep diaphragmatic breaths to lower heart rate and reduce dizziness.

Muscle Groups

Core, Calves

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

Required Equipment

None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of high knee taps?

High knee taps strengthen the core and calves, boost coordination and hip flexor mobility, elevate heart rate for light cardio, and serve as an effective warm-up. They require no equipment and fit well into beginner conditioning circuits.

What common mistakes should I avoid?

Avoid leaning back, swinging the arms excessively, relying on momentum instead of hip drive, and landing hard on the heels. Maintain an upright torso, soft landings, and active core engagement to protect your lower back and joints.

How can I progress or modify high knee taps?

To progress, increase tempo, extend set duration, or add light ankle weights for resistance. Modify by marching in place for beginners; try high-knee running or mountain climbers for greater core and cardio challenge.