Legs · Bodyweight
Front Leg Lift Under Knee Tap
How to do the front leg lift under knee tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Stand tall and lift one straight leg out in front of you, tapping your opposite hand under your thigh or knee. Lower with control and alternate sides at a steady pace to open the hamstrings and hips.
- 1Feel your hip flexors lift the leg and your hamstrings stretch
- 2Stay tall through the spine as you reach under
- 3Keep your core engaged to stay balanced
Common mistakes
- Don't round your back to reach the tap
- Avoid swinging the leg up with momentum
- Don't lose your balance by rushing
Muscles worked
The front leg lift under knee tap mainly works the hip flexors, with the lower abs, obliques, quads, hamstrings, and calves assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- ObliquesSupport
- QuadsSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsMinor
- GlutesMinor
- Front DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the front leg lift under knee 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.