Rotational Push Up Knee Tap

Muscles worked

Setup

1. Start in a high plank position with hands slightly wider than shoulder-width apart and feet hip-width apart.
2. Engage your core and glutes to create a straight line from head to heels.
3. Position your weight evenly across your palms and toes.

How to do it

1. Lower your chest toward the floor by bending your elbows at a 45-degree angle, inhaling as you descend.
2. Push back up to the starting position while exhaling forcefully.
3. At the top of the movement, rotate your torso to one side while lifting the opposite knee toward your chest and tapping it with the hand of the rotating side.
4. Return the hand and foot to the starting plank position and repeat the push-up, alternating the rotation to the other side.

Form checklist

• Keep the hips level and square to the floor during the push-up phase.
• Avoid letting the lower back arch or the hips sag toward the ground.
• Ensure the supporting shoulder remains stable and 'packed' during the rotation.
• Control the rotation to prevent momentum from compromising your balance.

Pro tips

• Focus on 'pushing the floor away' with the supporting arm to create maximum tension and stability during the knee tap.
• Squeeze your obliques hard as you bring your knee toward your hand to maximize core activation and control.

Make it harder

• Slow down the tempo, especially during the rotation and knee tap, to increase time under tension.
• Add a two-second pause at the point of knee-to-hand contact to further challenge your stability.

Frequently asked

What muscles does the rotational push up knee tap work?

The rotational push up knee tap primarily targets the pectorals, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the rotational push up knee tap?

The rotational push up knee tap requires no equipment — just your body weight.

Is the rotational push up knee tap good for beginners?

The rotational push up knee tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Around The World Lying On FloorIntermediate · deltoids and pectorals
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Behind The Head Ball SlamIntermediate · abs, calves, lats, obliques, and pectorals