The high knee tap is a cardiovascular conditioning exercise where you stand and rapidly drive each knee up to tap your outstretched hand at hip or chest height. The hand provides a target to drive the knees toward, ensuring proper height and engagement.
Muscle Group
Cardio, Hip Flexors, Quadriceps
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Hand target ensures proper knee drive height
- Excellent cardiovascular conditioning
- Builds hip flexor strength and endurance
- No equipment needed
- Easy to scale by adjusting hand height
- Time-efficient HIIT exercise
How to perform
- Stand tall with feet hip-width apart. Extend your arms forward at hip height with palms facing down.
- Drive your right knee up to tap your right palm.
- Quickly switch — drive your left knee up to tap your left palm.
- Continue alternating in a rapid running-in-place motion.
- Keep your torso upright. Pump your standing arm naturally.
- Stay on the balls of your feet. Land softly with each step.
- For more intensity, raise the target hands higher (chest or face level).
- Perform for 20 to 45 seconds per set.
FRONT VIEW
BACK VIEW
Abs
Primary
Calves
Primary
Quadriceps
Primary