Push-up to Knee Tap
Perform a dynamic push-up, then tap your opposite knee with one hand. This plyometric exercise builds upper body strength, core stability, and improves
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Push-up to Knee Tap
Description
A push-up exercise where at the top of the push-up, lift your right hand off the floor and tap your left knee. Alternate the hand and knee you tap with each rep.
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How to do Push-up to Knee Tap
- 01Setup
Begin in a high plank position with your hands directly under your shoulders, fingers pointing forward, and your feet hip-width apart. Ensure your body forms a straight line from your head to your heels.
- 02
Engage your core and glutes, then lower your chest towards the floor by bending your elbows, keeping them tucked close to your body. Maintain a rigid torso throughout the movement.
- 03
Explosively push through your palms to return to the high plank position, fully extending your arms.
- 04
At the top of the push-up, quickly lift your right hand off the floor and tap your left knee, maintaining a stable core and minimal hip rotation. Return your right hand to the floor.
- 05
Repeat the push-up, and then lift your left hand to tap your right knee, alternating sides with each repetition.
Tips
- Actively brace your core throughout the entire exercise, especially during the knee tap, to prevent your hips from sagging or rotating excessively.
- Focus on controlled movement during the knee tap; avoid rushing to ensure balance and maximize core engagement rather than momentum.
- Keep your gaze slightly forward and down to maintain a neutral spine, preventing neck strain and promoting proper body alignment.
- Exhale as you push up from the floor and during the knee tap, then inhale as you lower your body into the push-up.
Common mistakes
- Sagging hips or arching the lower back during the push-up or tap reduces core stability; maintain a straight line from head to heels by actively squeezing your glutes and bracing your core.
- Excessive hip rotation during the knee tap indicates a lack of core control; focus on keeping your hips as level as possible by engaging your obliques and glutes.
- Flaring elbows out to the sides during the push-up places undue stress on the shoulder joints; keep your elbows tucked closer to your body at approximately a 45-degree angle to engage the triceps and chest more effectively.
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Is Push-up to Knee Tap good for beginners?
Push-up to Knee Tap is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Push-up to Knee Tap?
You need Body weight to perform Push-up to Knee Tap. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Push-up to Knee Tap?
Actively brace your core throughout the entire exercise, especially during the knee tap, to prevent your hips from sagging or rotating excessively. Focus on controlled movement during the knee tap; avoid rushing to ensure balance and maximize core engagement rather than momentum. Keep your gaze slightly forward and down to maintain a neutral spine, preventing neck strain and promoting proper body alignment. Exhale as you push up from the floor and during the knee tap, then inhale as you lower your body into the push-up.
What are common mistakes when doing Push-up to Knee Tap?
Sagging hips or arching the lower back during the push-up or tap reduces core stability; maintain a straight line from head to heels by actively squeezing your glutes and bracing your core. Excessive hip rotation during the knee tap indicates a lack of core control; focus on keeping your hips as level as possible by engaging your obliques and glutes. Flaring elbows out to the sides during the push-up places undue stress on the shoulder joints; keep your elbows tucked closer to your body at approximately a 45-degree angle to engage the triceps and chest more effectively.
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Free · iPhone only · Available on the App Store