Core · Bodyweight
Bodyweight Knee to Hand Tap
How to do the bodyweight knee to hand tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Hold a high plank on your hands with your body in a straight line. Drive one knee forward to tap the same-side hand, return it to the start, then alternate sides while keeping your hips level and core tight.
- 1Your deep core firing to control each knee drive
- 2Your hips staying level as you alternate sides
- 3Your shoulders stable and stacked over your hands
Common mistakes
- Do not let your hips rock or twist as the knee comes in
- Avoid letting your low back arch or sag
- Do not rush; control each tap rather than swinging
Muscles worked
The bodyweight knee to hand tap mainly works the lower abs and upper abs, with the obliques, hip flexors, quads, glutes, and front delts assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- ObliquesSupport
- Hip FlexorsSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper TrapsMinor
Kovo programs the bodyweight knee to hand tap for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.