Deep Squat Turn Knee Tap

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and hold your hands together at chest height or behind your head to engage the upper back and deltoids.
3. Distribute your weight evenly across your feet, maintaining a proud, upright chest.

How to do it

1. Inhale as you lower into a deep squat, keeping your spine neutral and knees tracking over your toes.
2. As you begin to ascend, exhale and pivot on the ball of your right foot, rotating your hips and torso 90 degrees to the left.
3. Lower your right knee to lightly tap the floor behind your left heel in a controlled manner.
4. Drive through your left heel to pivot back to the center squat position and repeat the movement on the opposite side.

Form checklist

• Keep your chest lifted and avoid rounding your shoulders during the rotation.
• Ensure the stationary front knee remains stable and does not collapse inward during the pivot.
• Control the descent of the tapping knee to prevent hard impact with the floor.
• Maintain a tight core to stabilize the spine throughout the rotational phase.

Pro tips

• Think of the movement as a 'corkscrew'—as you rise from the squat, use your obliques to pull your torso into the turn.
• Keep your lats engaged by pulling your shoulder blades down and back, which helps maintain a vertical torso during the deep squat.

Make it harder

• Hold a light kettlebell or dumbbell in a goblet position to increase the load on the quads and core.
• Increase the speed of the transition between the squat and the turn to add a cardiovascular and plyometric element.

Frequently asked

What muscles does the deep squat turn knee tap work?

The deep squat turn knee tap primarily targets the glutes and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the deep squat turn knee tap?

The deep squat turn knee tap requires no equipment — just your body weight.

Is the deep squat turn knee tap good for beginners?

The deep squat turn knee tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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