Exercise guide
Hopping High Knee Tap
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This dynamic plyometric exercise improves cardiovascular endurance and explosive lower-body power while engaging the core for stability. It specifically targets the hip flexors, calves, and quads through rapid, alternating knee drives and rhythmic hopping.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a tall, upright posture with your gaze forward.
- Position your hands at waist height, palms facing down, to serve as a target for your knees.
How to do it
- Exhale as you hop off your left foot, driving your right knee upward until it taps your right palm.
- Land softly on the ball of your left foot and immediately transition by hopping onto the right foot.
- Drive the left knee upward to tap the left palm, maintaining a fluid and continuous rhythm.
- Maintain a fast tempo, ensuring each knee reaches hip height while keeping your breathing steady and rhythmic.
Form checklist
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Keep your chest lifted and avoid leaning backward as the knees come up.
- Drive the knee straight up toward the chest rather than out to the side.
- Keep your core braced throughout the movement to stabilize your torso.
Pro tips
- Focus on 'quick-fire' ground contact; imagine the floor is hot to increase calf activation and plyometric efficiency.
- Actively crunch your lower abs as you drive the knee up to maximize the core engagement of the movement.
Make it harder
- Increase the vertical height of each hop to transform the move into a more explosive power exercise.
- Perform the movement while traveling forward or backward to challenge coordination and spatial awareness.
Frequently asked
- What muscles does the hopping high knee tap work?
- The hopping high knee tap primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the hopping high knee tap?
- The hopping high knee tap requires no equipment — just your body weight.
- Is the hopping high knee tap good for beginners?
- Yes. The hopping high knee tap is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps