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 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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