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Front Leg Lift Under Knee Tap

Front Leg Lift Under Knee Tap

The Front Leg Lift Under Knee Tap is a dynamic exercise that targets your lower body, particularly your quadriceps, hamstrings, and glutes. It is a compound exercise that also engages your core muscles, providing a great workout for your entire lower body. To perform this exercise, start by standing with your feet hip-width apart. Keep your chest lifted, shoulders back, and engage your core for stability. Begin by lifting one leg straight out in front of you, while maintaining a slight bend in your knee. Simultaneously, lower your torso, bringing your opposite hand down to tap your knee. This movement challenges your balance and coordination, making it a fantastic exercise for building stability and strength. The Front Leg Lift Under Knee Tap can be modified to suit different fitness levels. For beginners, you can decrease the range of motion by lifting your leg just a few inches off the ground and tapping your thigh instead of your knee. As you progress, you can increase the difficulty by performing the exercise on an unstable surface like a Bosu ball or by holding dumbbells to add resistance. Remember to perform this exercise with controlled movements and focus on maintaining good form. Start with a lighter weight or no weight at all to ensure proper technique before adding any external resistance. Incorporate the Front Leg Lift Under Knee Tap into your leg day routine to enhance your lower body strength, stability, and overall fitness level.


  • Start by standing with your feet hip-width apart, arms relaxed at your sides.
  • Lift your right leg forward, keeping it straight. At the same time, bend your left knee and tap your left hand to your left knee.
  • Return to the starting position by lowering your right leg and extending your left leg.
  • Repeat the movement with your left leg, tapping your right hand to your right knee.
  • Continue alternating legs for the recommended number of repetitions or duration.

Tips & Tricks

  • Engage your core throughout the exercise to stabilize your body.
  • Focus on squeezing your glutes as you lift your front leg.
  • Keep your back straight to maintain proper posture.
  • Control your movements and avoid using momentum.
  • To increase intensity, add ankle weights.
  • Start with a lower range of motion and gradually increase as you build strength.
  • Breathe deeply and exhale during the exertion phase of the exercise.
  • Avoid locking your knee when extending your leg.
  • Incorporate this exercise into a well-rounded lower body workout routine for better results.
  • Listen to your body and modify the exercise if you experience any pain or discomfort.


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