Exercise guide
Plie Squat Knee Tap
- Beginner
- Compound
- Rep-based
- Lower legs
- Upper legs
The Plie Squat Knee Tap is a dynamic compound movement that combines a wide-stance squat with a standing oblique crunch to target the lower body and core simultaneously. It is highly effective for improving hip mobility, lateral stability, and functional core strength.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet wider than shoulder-width apart, toes pointed out at a 45-degree angle.
- Place your hands behind your head with your elbows flared out to the sides (prisoner position).
- Engage your core and maintain an upright posture with your shoulders pulled back.
How to do it
- Inhale as you lower your hips into a squat, keeping your knees tracking over your toes and your chest lifted.
- Exhale as you drive through your heels to return to a standing position.
- As you stand, shift your weight onto one leg and lift the opposite knee toward your elbow, performing a side crunch.
- Lower your foot back into the wide stance and repeat the movement, alternating sides for each repetition.
Form checklist
- Keep your weight distributed through your heels during the squat phase.
- Ensure your knees do not cave inward; push them outward toward your pinky toes.
- Avoid pulling on your neck during the knee tap; focus on lateral flexion of the torso.
- Maintain a slow, controlled tempo to ensure balance during the unilateral transition.
Pro tips
- Squeeze your glutes at the top of the squat before lifting the knee to create a stable base for the oblique crunch.
- Focus on bringing your ribcage toward your hip bone during the tap to maximize the engagement of the obliques.
Make it harder
- Add a small hop as you transition from the squat to the knee tap to increase power and heart rate.
- Hold a light dumbbell at chest height to increase the resistance on the legs and the stabilization demand on the core.
Frequently asked
- What muscles does the plie squat knee tap work?
- The plie squat knee tap primarily targets the glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.
- What equipment do you need for the plie squat knee tap?
- The plie squat knee tap requires no equipment — just your body weight.
- Is the plie squat knee tap good for beginners?
- Yes. The plie squat knee tap is a beginner-friendly movement and a strong foundation to build on.
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