High Knee Tap

High Knee Tap


This exercise involves standing in place and lifting each knee up towards the chest while tapping it with the opposite hand. It is a cardio exercise that helps to improve coordination, balance, and overall fitness.

Muscle Group

Equipment Required

High Knee Tap Instructions

  1. Stand with your feet hip-width apart and your arms at your sides.
  2. Lift your right knee up towards your chest, while simultaneously lifting your left arm up towards the ceiling.
  3. Tap your right knee with your left hand, then lower your right foot back down to the ground.
  4. Repeat on the other side, lifting your left knee up towards your chest and tapping it with your right hand.
  5. Continue alternating sides, moving quickly to get your heart rate up.

High Knee Tap Form & Visual

High Knee Tap

High Knee Tap Benefits

  • Strengthens the legs, especially the quadriceps, hamstrings, and glutes
  • Improves balance and stability
  • Stretches the hip flexors, groin, and hamstrings
  • Opens the chest and shoulders
  • Increases flexibility in the hips and spine
  • Can help relieve tension in the lower back
  • Improves overall posture
  • Can be modified for different levels of fitness and flexibility

High Knee Tap Muscles Worked

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Abdominals

High Knee Tap Variations & Alternatives

  • High knee march
  • High knee skips
  • High knee run in place
  • High knee lateral shuffle
  • High knee jump rope