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
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.
How to Do Push-up to Knee Tap
- 1Setup
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.
- 2
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.
- 3
Explosively push through your palms to return to the high plank position, fully extending your arms.
- 4
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.
- 5
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.
Variations
Push-up Toe Touch
Perform a dynamic push-up followed by an alternating toe touch to build upper body strength, improve core stability, and enhance full-body coordination.
High Knee Tap
Elevate your heart rate and boost lower body power with High Knee Taps. This dynamic exercise improves cardio fitness, agility, and core stability.
Push-up Pike Toe Touch
Combine strength and flexibility with the Push-up Pike Toe Touch. Perform a push-up, then pike your hips up and reach for the opposite toe, enhancing core
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Backward Jump
Explosively jump backward to build powerful lower body plyometric strength. Land softly, absorb impact, and improve agility and coordination.
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