Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Waist · Body Weight
Bodyweight Knee to Hand Tap
Bodyweight Knee to Hand Tap is an intermediate compound strength exercise that works the abs (waist), with the core assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Hip Flexors · Iliopsoas
- Quadriceps · Quadriceps Femoris
Secondary muscles
- Core · Rectus Abdominis, Obliques
How to do Bodyweight Knee to Hand Tap
- Start in a standing position with your feet shoulder-width apart and your hands just in front of your hips.
- Lift your right knee towards the middle of your hips while lightly rotating your torso to bring your left hand to touch the right knee.
- Lower your right leg back to the floor and return your hands to the starting position.
- Repeat the movement with your left knee, alternating sides for the desired number of repetitions.
Form tips
- Maintain an upright posture throughout the exercise to ensure proper form.
- Rotate your torso smoothly to engage your oblique muscles effectively.
- Ensure your knee movement is deliberate and controlled to maximize muscle activation.
- Inhale as you lower your leg and exhale as you lift your knee.
Bodyweight Knee to Hand Tap alternatives
More abs exercises
Bodyweight Knee to Hand Tap FAQ
What muscles does Bodyweight Knee to Hand Tap work?
Bodyweight Knee to Hand Tap mainly works the abs in the waist (Iliopsoas and Quadriceps Femoris). The core work as secondary muscles.
What equipment do you need for Bodyweight Knee to Hand Tap?
None. Bodyweight Knee to Hand Tap is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bodyweight Knee to Hand Tap should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bodyweight Knee to Hand Tap good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bodyweight Knee to Hand Tap burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bodyweight Knee to Hand Tap?
Other exercises for the abs include Landmine Rotational Lift to Press, Wheels to Heaven, Wheels to Toes and Dumbbell Hand Side Plank.
For developers
Use Bodyweight Knee to Hand Tap in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_JGJW7X" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_JGJW7X", "name": "Bodyweight Knee to Hand Tap", "model": "male", "target": "Abs", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_JGJW7X/mp4-720.mp4?…", "poster": "https://…/ex_JGJW7X/poster.jpg?…" } }