Push up to Knee Tap
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
The push up to knee tap is a bodyweight aerobic and plyometric exercise that combines a standard push-up with a knee-to-elbow drive at the top of each rep. It trains the chest, shoulders, triceps, and core simultaneously while keeping the heart rate elevated, making it a versatile full-body movement for aerobic circuits and conditioning work.
How to do the Push up to Knee Tap
- 1Start in a high plank position with your hands directly under your shoulders, arms straight, and body in a straight line from head to heels.
- 2Brace your core and keep your hips level — do not let them sag or pike up.
- 3Lower your chest toward the floor by bending your elbows, keeping them at roughly a 45° angle from your torso.
- 4Press back up explosively until your arms are fully extended and you return to the top of the plank.
- 5As you reach the top, drive one knee forward and across toward the elbow on the same side, tapping or coming close to tapping.
- 6Return that foot back to the starting plank position under control.
- 7Perform the next push-up and drive the opposite knee to the opposite elbow, alternating sides each rep.
- 8Maintain a neutral spine throughout — do not let the lower back arch or round as you bring the knee forward.
- 9Continue for the prescribed number of reps or time, keeping a steady rhythm without sacrificing form.
Form tips
- Lock your core before you start moving — a loose midsection causes your hips to twist when you drive the knee.
- Fully extend your arms at the top of each push-up before initiating the knee drive, so you train both movements completely.
- Keep your head neutral and eyes looking slightly ahead of your hands, not down at the floor.
- Control the knee tap rather than kicking — a slow, deliberate drive works the core harder.
- Breathe in on the way down and out as you press up and drive the knee to stay rhythmic under fatigue.
Common mistakes
- Letting the hips sag during the push-up, which shifts load off the chest and places excessive stress on the lower back.
- Piking the hips upward when driving the knee forward, which cheats the core and reduces the cardiovascular demand of the movement.
- Rushing the push-up to get to the knee tap, which shortens the range of motion and removes the chest training stimulus.
- Rotating the torso excessively during the knee drive instead of moving only the hip and knee, which reduces core stability.
- Landing the foot heavily after the knee tap, which creates unnecessary joint impact — place it back quietly under control.
Frequently asked questions
What muscles does the push up to knee tap work?
The push-up portion works the chest, anterior deltoids, and triceps. The knee drive engages the hip flexors and core stabilizers, including the rectus abdominis and obliques. Holding the plank position throughout keeps the entire trunk under constant tension.
Is the push up to knee tap a cardio exercise?
Yes. It is classified as an aerobic and plyometric movement. Because you are moving continuously between a push-up and a knee drive, the heart rate stays elevated, which makes it effective for conditioning circuits and cardio-focused workouts.
How is the push up to knee tap different from a mountain climber?
A mountain climber alternates quick knee drives while staying in a static plank, emphasizing cardio and hip-flexor endurance. The push up to knee tap adds a full push-up between each drive, so it also trains chest, shoulder, and tricep strength alongside the aerobic component.
Can beginners do the push up to knee tap?
Yes, with a modification. If a full push-up is too demanding, perform the push-up from your knees, then rise to a full plank before doing the knee tap. As your upper-body strength improves, transition to performing both the push-up and knee drive from the full plank position.
How many reps or how long should I do the push up to knee tap?
In a circuit, 30–45 seconds of continuous reps works well for conditioning. For strength-focused sets, 8–12 reps per side is a reasonable target. Prioritize clean form over speed — slow down or rest if your hips start to drop or rotate.
