Abs · Bodyweight
Plank with Knee Tap
The plank with knee tap is a dynamic core exercise that challenges trunk stability through alternating knee flexions. It primarily targets the rectus abdominis, transverse abdominis, and quadriceps, making it suitable for warm-ups, core circuits, or metabolic conditioning finishers.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Cardio / timed
- Animation
- Women
How to do it
- Start in a high plank position with your hands under your shoulders.
- Keep your core engaged and body in a straight line.
- Slowly lower one knee to lightly tap the ground.
- Return to the plank position, then repeat with the other knee.
- Alternate knees while maintaining proper plank form throughout.
Common mistakes
- Sagging the lower back places unnecessary shear stress on the lumbar spine and disengages the abdominal wall.
- Piking the hips upward shifts the load away from the core and into the shoulders.
- Banging the knee against the floor compromises joint safety and signals a lack of eccentric control.
- Shifting the torso side to side reduces the anti-rotational challenge that the exercise is designed to provide.
Tips
- Lower the knee slowly until it barely touches the floor, keeping the hips completely level throughout.
- Press firmly through the floor with your palms to keep your shoulder blades stable and upper back broad.
- Breathe rhythmically throughout the set, exhaling each time you drive the knee back to the starting position.
Sets and reps
For core endurance and conditioning, aim for 3 to 4 sets of 30 to 60 seconds or 16 to 24 total alternating taps. Rest for 45 to 60 seconds between sets.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Can this exercise be performed on the forearms?
Yes, switching to a low plank on your forearms reduces wrist pressure while providing the same stimulus to the abdominal muscles.
What should be done if the lower back hurts during the exercise?
Stop the set immediately, check that your pelvis is tucked into a posterior tilt, and consult a qualified professional if the discomfort persists.
