Exercise guide
Front Leg Lift Under Knee Tap
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This standing core exercise targets the lower abdominals and hip flexors while engaging the chest and shoulders through a rhythmic clapping motion. It improves balance, coordination, and functional core strength using only body weight.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your arms extended out to your sides at shoulder height.
- Engage your core by drawing your navel toward your spine and maintain a neutral pelvis.
- Shift your weight slightly onto your left leg to prepare for the first lift.
How to do it
- Exhale as you lift your right leg straight out in front of you while simultaneously bringing both hands together to tap under your thigh.
- Inhale as you lower your leg back to the starting position and return your arms to the sides.
- Repeat the movement on the left side, alternating legs with each repetition.
- Maintain a steady, controlled tempo, focusing on a 1-second lift and a 1-second lower.
Form checklist
- Keep your chest lifted and avoid rounding your upper back as you reach under the leg.
- Lift the leg using your core and hip flexors rather than leaning your torso backward.
- Keep the standing leg slightly soft (not locked) to maintain better balance.
- Ensure your arms move in a wide arc to maximize engagement of the pectorals and deltoids.
Pro tips
- Focus on 'crunching' your lower ribs toward your pelvis at the peak of the lift to maximize abdominal contraction.
- Squeeze your hands together firmly during the tap to increase pectoral and anterior deltoid activation.
- Maintain a tall spine throughout the movement to ensure the core is doing the work rather than your lower back.
Make it harder
- Perform the movement with a completely straight leg and pointed toe to increase the lever length and challenge the hip flexors.
- Increase the tempo to a light bounce to add a cardiovascular element while maintaining strict core control.
Frequently asked
- What muscles does the front leg lift under knee tap work?
- The front leg lift under knee tap primarily targets the hip flexors, and also works the abs, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the front leg lift under knee tap?
- The front leg lift under knee tap requires no equipment — just your body weight.
- Is the front leg lift under knee tap good for beginners?
- Yes. The front leg lift under knee tap is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
- Bodyweight SwingIntermediate · glutes, hamstrings, and hip flexors
- Deep Squat Reach Forward Reach UpBeginner · glutes, hip flexors, and quadriceps
- Double Knee Side ThrustIntermediate · glutes, hip flexors, and quadriceps