Also known as: plank knee taps, plank knee touches, straight-arm knee taps, wide plank knee taps

What is Straight Arm Plank Knee Taps?

Straight Arm Plank Knee Taps are an easy bodyweight core stability exercise performed from a straight-arm plank, lifting one hand and the opposite leg to tap the knee. They primarily target the core and glutes while improving shoulder stability and anti-rotation control.

How to Do Straight Arm Plank Knee Taps

  1. Assume plank position: Place hands under shoulders, feet wide, tuck tailbone into posterior pelvic tilt and engage core to eliminate any low-back arch before moving.
  2. Shift your weight: Load more weight into one straight arm by pressing the palm and fingertips into the floor while maintaining full-body tension.
  3. Lift opposite limbs: Slowly raise the opposite hand and the opposite leg, keeping hips and shoulders square, and reach to tap the lifted knee with control.
  4. Return slowly: Lower the hand and leg back to the starting plank with control, avoid dropping hips, and reset core tension before switching sides.
  5. Adjust and breathe: Exhale as you lift, limit trunk rotation by squeezing glutes and bracing core; widen feet or bring hands closer to modify difficulty.

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 benefits of Straight Arm Plank Knee Taps?

This move improves core stability, anti-rotation strength, shoulder endurance and glute activation. It builds coordination and control using bodyweight, useful for improving plank variations and functional core strength.

What common mistakes should I avoid?

Common errors include letting the lower back arch, rotating the hips, rushing the tap, and collapsing the shoulder. Maintain posterior pelvic tilt, full-body tension, and move slowly with controlled breathing.

How can I progress or regress this exercise?

To regress, widen your feet, bring hands closer, or tap the knee without lifting the leg high. To progress, narrow feet, slow tempo, add pause at top, or try single-leg plank holds and weighted variations.