Instructions

1

Stand with feet hip-width apart, arms at sides or crossed over chest, engaging core and maintaining upright posture with neutral spine alignment

2

Prepare by tensing core muscles and positioning weight evenly distributed across both feet, ready to perform explosive vertical movement

3

Lower body by bending at hips and knees, descending into a partial squat position while maintaining chest upright and knees tracking over toes

4

Explosively extend hips and knees simultaneously, driving through heels to propel body upward into a vertical jump, fully extending legs at top of movement before landing softly and returning to start

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Core Stabilizers

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the High Knee Tap is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Quadriceps.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Failing to achieve a full range of motion, which drastically limits Quadriceps engagement.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Plyometrics.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Core Stabilizers to maintain control of the Body weight.

Exercise Variations

Dumbbell High Knee Tap
Cable High Knee Tap
Banded High Knee Tap

High Knee Tap