Plank Knee Taps: How-to, Benefits & Variations
Plank knee taps add dynamic core challenge to a static plank. From plank, tap both knees to floor and press back up. Builds reflexive stability and core endurance.
Plank Knee Taps: How-to, Benefits & Variations
Drop your knees to the floor from plank position, then push back up. Sounds easy until you try it without collapsing your hips. Plank knee taps add a dynamic challenge to the static plank by introducing a moment of instability each time your knees touch down. Your core has to restabilize on every rep, which builds the kind of reflexive strength that keeps your back safe when life catches you off guard.
Yogalates 6
Jessica Casalegno
How to Do Plank Knee Taps
Set up in the starting position for plank knee taps. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Jessica Casalegno cues: "Drop the shin all the way down to the mat... Exhale, crunch."
Complete the full range of motion. "From your plank, give me your knee tops on your right side."
Return to the starting position with control. Don't rush the eccentric (lowering) phase.
Lianna Brice adds: "knees are gonna start to move. You step in, in, out, out."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The plank knee taps directly supports this by targeting key muscle groups.
Coach's Tips
"Drop the shin all the way down to the mat... Exhale, crunch." - Jessica Casalegno
Jessica Casalegno
"From your plank, give me your knee tops on your right side." - Jessica Casalegno
Jessica Casalegno
"knees are gonna start to move. You step in, in, out, out." - Lianna Brice
Lianna Brice
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The plank knee taps loads bones and builds lean muscle during a time when the body needs it most. Research supports resistance training for women during the menopausal transition.
Variations & Modifications
Plank Knee Taps
mediumPlank Knee Taps (In-In-Out-Out)
highBenefits
Builds strength
The plank knee taps targets a key muscle group, making it efficient for building functional strength that transfers to daily activities.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The plank knee taps directly addresses this.
Requires minimal equipment
No equipment needed. You can do the plank knee taps at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Using momentum instead of muscle
Slow down. If you can't complete the plank knee taps with a two-second pause at the hardest point, the weight is too heavy or you're moving too fast.
Holding your breath
Exhale during the effort phase, inhale during the return. Holding your breath spikes blood pressure and reduces core stability.
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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