High Knee Tap

The High Knee Tap is a dynamic exercise that targets multiple muscle groups in your lower body, while also engaging your core muscles for stability and balance. This exercise requires no equipment, making it perfect for both home and gym workouts. To perform the High Knee Tap, begin by standing tall with your feet hip-width apart. Engage your core muscles and lift your right knee towards your chest, while simultaneously reaching your left hand down to touch your knee. Keep your back straight and chest lifted throughout the movement. Return your right foot to the starting position and repeat the movement on the opposite side, lifting your left knee towards your chest and reaching your right hand down to tap it. Alternate between the right and left sides, performing controlled and fluid movements. The High Knee Tap is not only a great cardiovascular exercise that gets your heart rate up, but it also helps to improve your lower body strength and coordination. By engaging your hip flexors, quadriceps, hamstrings, and glutes, you can build lean muscle while increasing your overall endurance. Incorporate the High Knee Tap into your workout routine as a warm-up exercise or as part of a high-intensity interval training (HIIT) circuit. Aim for 10 to 15 repetitions on each side, and gradually increase the number of sets and speed as your fitness level progresses. Remember to focus on proper form and control throughout the exercise to maximize its benefits.

Instructions

• Start by standing tall with your feet hip-width apart.
• Engage your core muscles by drawing your belly button in towards your spine.
• Lift your right knee up towards your chest as high as you can, while keeping your back straight.
• Tap your left hand to your right knee as it reaches the highest point.
• Lower your right foot back down to the ground.
• Repeat with your left knee, tapping your right hand to your left knee.
• Continue alternating between your right and left knees, tapping the opposite hand to the knee each time.
• Aim to maintain a brisk and controlled pace throughout the exercise.
• Complete the desired number of repetitions or perform the exercise for a specific duration.

Tips & Tricks

• Warm up properly before starting the exercise to prepare your muscles and joints.
• Engage your core muscles throughout the exercise to maintain stability and balance.
• Keep your chest lifted and shoulders relaxed to maintain good posture.
• Focus on lifting your knees as high as possible towards your chest during each repetition.
• Land softly on the balls of your feet to reduce impact and protect your joints.
• Breathe deeply and continuously during the exercise to maintain oxygen flow to your muscles.
• Start with a comfortable pace and gradually increase the speed as you get more comfortable with the movement.
• Challenge yourself by adding variations such as holding dumbbells, or performing the exercise on an unstable surface like a bosu ball.
• Listen to your body and take breaks when needed, but aim to push yourself to increase your endurance and intensity over time.
• Include the high knee tap exercise as part of a well-rounded fitness routine that includes cardiovascular exercise, strength training, and flexibility training.