Core · Bodyweight
Knee Tap Plank
How to do the knee tap plank, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed hold
- Movement
- Core Hold
- Mechanic
- Accessory
How to do it
Hold a plank position on your hands. Alternately tap one knee to the floor while maintaining core engagement.
- 1Hold a high plank and alternate tapping one knee gently to the floor, feeling your core and shoulders maintain stability
- 2Keep your hips level and your glutes engaged to prevent rotation
- 3You should feel minimal weight shift as you tap each knee
Common mistakes
- Don't let your hips sway or your back arch during the taps
- Avoid rapid or forceful taps that disrupt your plank
- Don't allow your head to hang; keep your neck in line with your spine
Muscles worked
The knee tap plank mainly works the upper abs and lower abs, with the obliques, glutes, and front delts assisting.
- Upper AbsPrimary
- Lower AbsPrimary
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- QuadsMinor
Kovo programs the knee tap plank 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 April 2026.