Low Plank Knee Taps Tutorial
Low plank knee taps are a core-focused bodyweight exercise performed from a forearm plank. From a strong low plank position, you lightly tap both knees together to the floor, then lift back up without losing tension.
This move builds deep core strength, shoulder stability, and control of the hips. It is well suited for intermediate trainees who already have a solid plank technique and want more challenge without equipment. Focus on keeping your ribs down, glutes engaged, and spine neutral as the knees move.
Benefits
- Builds strong and stable abs
- Improves plank control and endurance
- Trains hip and core coordination
- Challenges shoulder and upper body stability
- Reinforces proper bracing technique
- Requires no equipment or space
Setup & Starting Position
Begin by placing your forearms on the floor with elbows directly under your shoulders. Your forearms should be parallel and hands relaxed. Extend both legs straight back so your knees are off the floor and your weight is supported by your forearms and toes.
Set your body in a straight line from head to heels. Gently tuck your pelvis so your lower back is neutral, not arched. Squeeze your glutes and lightly pull your ribs down toward your hips to engage your abs.
Your feet should be about hip-width apart, giving you a stable base. Keep your neck long and eyes looking down at the floor between your forearms.
Setup tip: Before the first rep, exhale slowly and brace your core as if preparing for a cough. This tension should stay throughout the set.
How To Do Low plank knee taps (Step-by-step)
- Get into a low plank on your forearms and toes
- Align shoulders over elbows and brace your core
- Keep legs straight and glutes tight
- Slowly lower both knees together toward the floor
- Lightly tap both knees at the same time
- Lift both knees back up to the plank position
- Pause briefly to regain tension
- Repeat for the desired number of reps
- Finish by gently lowering knees and resting
Form Cues
- Elbows under shoulders
- Ribs down, core tight
- Squeeze the glutes
- Move knees together
- No lower back sag
- Slow and controlled
Breathing & Bracing
Breathing correctly during low plank knee taps helps you stay strong and controlled. Before starting, take a slow inhale through your nose, then exhale and gently brace your core. Think of tightening your abs like you are zipping up tight jeans.
As you lower your knees toward the floor, maintain your brace and take a small, controlled inhale or hold gentle tension without bearing down. As you lift your knees back up, exhale through your mouth and reinforce your core engagement.
A simple rhythm is to exhale as the knees come up, inhale as they go down. Do not hold your breath. Keep your ribs stacked over your hips and avoid letting your belly drop. This steady breathing pattern will help you maintain form across multiple reps.
Common Mistakes
- Letting the lower back sag, fix by squeezing glutes and bracing harder
- Rushing the knee tap, fix by slowing the movement
- Shifting shoulders forward, fix by keeping elbows under shoulders
- Dropping knees separately, fix by moving both knees together
- Lifting hips too high, fix by keeping a straight body line
How It Should Feel
Quick self-check:
Good signs: You feel steady tension in your abs, mild work in the shoulders, and control through the hips. Each rep feels smooth and deliberate. You can lightly tap the knees without collapsing.
Warning signs: Sharp pain in the shoulders, elbows, or lower back means you should stop. Excessive shaking or loss of plank position means the set is too long.
If you feel it mostly in your lower back, reset your plank, squeeze your glutes, and shorten the range of motion. If your neck feels strained, look down and lengthen the back of your neck. The goal is controlled core tension, not pushing through discomfort.
Alternative Names
forearm plank knee taps, low plank knee drops
Variations
Easier
- Low plank knee taps with pause on floor: Tap knees down and pause briefly before lifting, reducing core demand
- Short-range knee taps: Lower knees halfway instead of all the way to the floor
Harder
- Slow tempo low plank knee taps: Take 3 to 4 seconds down and up to increase time under tension
- Low plank knee taps with narrow feet: Bring feet closer together to reduce stability
Sample Workout
Core stability workout
- Low plank knee taps, 3 sets of 10 to 14 reps
- Dead bug, 3 sets of 8 reps per side
- Side plank, 3 sets of 20 to 30 seconds per side
- Glute bridge hold, 3 sets of 30 seconds
Rest 45 to 60 seconds between sets. In low plank knee taps, one rep equals both knees tapping together.
Progression Plan
Week 1: Practice 3 sets of 8 to 10 reps. Use a controlled tempo and focus on perfect plank alignment. Rest 60 seconds between sets. If form breaks, stop early.
Week 2: Increase to 10 to 14 reps per set. Shorten rest to 45 seconds and aim for smoother transitions between knee taps.
Week 3: Slow the tempo, taking about 3 seconds down and 3 seconds up. Keep reps at 10 to 12 and maintain strict control.
Week 4: Move to an advanced variation like narrow-foot knee taps. If you cannot keep your back neutral, repeat the previous week.
Progress only when you can complete all reps without losing plank position or breath control.
FAQ
FAQs
How many reps should I do?
Most people do well with 8 to 15 controlled reps per set, counting one rep as both knees tapping together.
Should my knees fully rest on the floor?
No, just lightly tap the floor and lift back up to keep tension.
Can I do this every day?
Yes, if volume is moderate and form stays solid, but allow rest if your core feels overly fatigued.
Why do my shoulders get tired first?
Your shoulders are supporting your body weight. Focus on pushing the floor away and stacking elbows under shoulders.
Summary
Low plank knee taps are a simple but demanding way to level up your core training. By tapping both knees together while holding a strong forearm plank, you train stability, control, and endurance all at once.
Focus on quality reps, steady breathing, and maintaining tension from shoulders to hips. When performed with control, this exercise fits perfectly into core workouts, warm-ups, or finishers. Stay consistent, progress gradually, and let strong technique lead your results.
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