Core · Bodyweight
Sitting Punch Knee Tap on a Padded Stool
How to do the sitting punch knee tap on a padded stool, 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
- Rotation
- Mechanic
- Compound
How to do it
Sit tall on a padded stool with your fists up near your chin. Throw a punch across your body with one arm while raising the opposite knee to tap toward the punching hand, then reset and alternate sides. Keep a steady, rhythmic pace for a low-impact cardio drill.
- 1Your core rotating as the punch crosses your body
- 2The hip flexor lifting the knee to meet the punch
- 3A continuous, balanced rhythm side to side
Common mistakes
- Slouching as you punch and lift
- Twisting only at the shoulders instead of the core
- Losing your seated balance as the knee rises
Muscles worked
The sitting punch knee tap on a padded stool mainly works the obliques, with the upper abs, lower abs, hip flexors, triceps, and front delts assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsSupport
- TricepsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- Side DeltsMinor
- Internal RotatorsMinor
- Tibialis AnteriorMinor
Kovo programs the sitting punch knee tap on a padded stool 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.