Exercise guide
Bodyweight Knee To Hand Tap
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
- Waist
This standing core exercise improves balance and coordination while targeting the lower abdominals and obliques through a functional crunching motion. It effectively engages the hip flexors and quadriceps as you stabilize on one leg.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core braced.
- Extend your arms out to your sides at shoulder height, palms facing forward.
- Distribute your weight evenly across both feet and fix your gaze straight ahead.
How to do it
- Exhale as you lift your right knee toward your chest while bringing your left hand across your body to tap the top of the knee.
- Focus on 'crunching' your ribcage toward your pelvis to engage the obliques.
- Inhale as you return your leg and arm to the starting position with control.
- Immediately repeat the movement on the opposite side, alternating back and forth at a steady tempo.
Form checklist
- Keep your chest lifted and avoid rounding your upper back to reach the knee.
- Drive the knee up as high as possible rather than just bending at the waist.
- Maintain a soft bend in the standing knee to improve stability and protect the joint.
- Keep your core engaged throughout to prevent your lower back from arching.
Pro tips
- Pause for a split second at the point of contact to maximize the peak contraction of your abdominals.
- Imagine pulling your belly button toward your spine during every exhale to deepen the core engagement.
Make it harder
- Increase the speed to a 'high knee' running pace to add a cardiovascular challenge.
- Tap your elbow to the opposite knee instead of your hand to increase the range of motion and oblique rotation.
Frequently asked
- What muscles does the bodyweight knee to hand tap work?
- The bodyweight knee to hand tap primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the bodyweight knee to hand tap?
- The bodyweight knee to hand tap requires no equipment — just your body weight.
- Is the bodyweight knee to hand tap good for beginners?
- Yes. The bodyweight knee to hand tap is a beginner-friendly movement and a strong foundation to build on.