Build Leg Strength with Alternating Knee Tap

Alternating Knee Tap

Rep Range

Time Based

Hints

Starting with your heels close together and toes slightly outward, maintain this stance throughout to provide a stable base. Your arms are positioned with your elbows bent and palms facing down, slightly lower than your elbows. This hand position prepares you for the knee tap without needing significant movement from your arm. As you lift one leg, lead with the knee and aim to tap it with the hand on the same side. Once the tap is accomplished, smoothly transition the leg back to the ground, preparing to switch to the other leg. Aim for a rhythmic and continuous pattern, emphasizing the upward drive of the knee and the core's engagement to maintain balance and stability.

Common Mistakes

A common mistake is not maintaining the heels-together position, which may compromise stability. Additionally, not lifting the knee high enough can reduce the activation of the hip flexors and core. Avoid any swaying or leaning to one side as you raise each knee. Ensure that you maintain an upright posture throughout, using your core to stabilize and avoid leaning backward or forward.

Breathing

Inhale as you lower your leg and arm back to the starting position. Exhale as you lift your knee and tap it with the same-side hand. Coordinate your breathing rhythm with the movement to ensure adequate oxygen flow and aid in maintaining a steady pace.

Muscle Focus

Primary Focus Area

Cardiovascular System

Secondary Focus Area

Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae