Instructions

1

Start in a plank position with hands shoulder-width apart, arms fully extended, body in a straight line from head to heels, core engaged, and feet hip-width apart

2

Ensure neutral spine alignment, shoulders directly over wrists, and engage abdominal muscles to maintain rigid torso positioning throughout the movement

3

Bend one knee, drawing the foot toward the chest in a controlled manner while maintaining plank position with the other leg extended, allowing the quadriceps of the working leg to lengthen

4

Extend the bent leg back to starting plank position, driving through the quadriceps to powerfully straighten the leg, then alternate sides in a dynamic alternating pattern

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESRectus Femoris, Vastus Lateralis, Vastus Medialis, Tibialis Anterior

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

Focusing on the Kneeling Shoulder Tap allows you to target the Quadriceps with precision. As a foundational Strength exercise, the integration of Body weight provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Quadriceps and associated synergists.
Reduces the likelihood of Chest injuries by reinforcing connective tissue strength.
Improves overall Chest stability and proprioception during heavy loads.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Vastus Lateralis, Vastus Medialis, Tibialis Anterior to maintain control of the Body weight.

Exercise Variations

Dumbbell Kneeling Shoulder Tap
Cable Kneeling Shoulder Tap
Banded Kneeling Shoulder Tap

Beginner Tips

If you are new to the Kneeling Shoulder Tap, focus on mastering the movement pattern with zero weight before adding Body weight.

Kneeling Shoulder Tap