What is Straight Arm Plank Knee Taps?

Straight Arm Plank Knee Taps is a bodyweight core exercise performed from a straight-arm push-up position, targeting the core and glutes. It’s an easy-level move focused on anti-rotation stability and hip control, suitable for beginners building core tension and pelvic alignment.

How to Do Straight Arm Plank Knee Taps

  1. Set up position: Begin in a straight-arm push-up stance with hands narrow, feet wide, posterior pelvic tilt and a hollowed core to eliminate lumbar arch.
  2. Engage core: Squeeze the glutes, brace your abs and press through your fingertips to create full-body tension before initiating movement.
  3. Shift weight: Load weight onto one arm by driving that palm into the floor while keeping hips and shoulders square to the ground.
  4. Lift opposite limbs: Slowly lift the opposite hand and same-side leg, reaching to tap the knee while maintaining core tension and minimal torso rotation.
  5. Return and alternate: Control the descent back to start, reset tension, then perform the movement on the other side for even repetitions and balance.
  6. Modify for safety: To reduce difficulty, bring hands closer and feet wider; to increase challenge, narrow foot stance or slow the tempo and reduce support.

Muscle Groups

Core, Glutes

Description

Start in a Push Up position but take a wide stance with your feet and a narrow stance with your hands. You should be Hollow & in Posterior Pelvic Tilt (eliminate any arch in your back, tuck your tailbone, engage your core)

Try to load your weight onto one arm. Keep that arm straight and drive it into the floor, as you slowly raise the opposite hand and one leg to tap your knee. Return to the start and alternate sides for repetitions.

Keep the hips and shoulders square. Restrict rotation as much as possible by generating total body tension - Core engaged, squeeze the glutes, grip the floor with your fingertips. Exhale as you lift your hand.

Control difficulty by adjusting the distance between your hands, and your feet. Hands close together, feet wide apart, will make it easier.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of Straight Arm Plank Knee Taps?

This move improves core stability, anti-rotation strength and glute activation while teaching pelvic control. It also enhances shoulder stability and full-body tension useful for pressing and athletic movements.

What common mistakes should I avoid when doing this exercise?

Avoid arching the lower back, allowing hip rotation, and rushing the tap. Fix by tucking the tailbone, squeezing glutes, bracing the core, and using slow controlled lifts with proper hand placement.

How can I progress or regress Straight Arm Plank Knee Taps?

Regress by widening feet, narrowing hands, or performing from knees. Progress by narrowing the feet, slowing tempo, adding holds, or moving toward single-arm plank variations and shoulder taps.