Exercise guide
Hopping High Knee Tap
- Beginner
- Compound
- Timed hold
- Lower legs
- Upper legs
This dynamic plyometric exercise improves cardiovascular endurance and explosive lower-body power while engaging the core for stability. It specifically targets the hip flexors, calves, and quads through rapid, alternating knee drives and rhythmic hopping.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Engage your core and maintain a tall, upright posture with your gaze forward.
- Position your hands at waist height, palms facing down, to serve as a target for your knees.
How to do it
- Exhale as you hop off your left foot, driving your right knee upward until it taps your right palm.
- Land softly on the ball of your left foot and immediately transition by hopping onto the right foot.
- Drive the left knee upward to tap the left palm, maintaining a fluid and continuous rhythm.
- Maintain a fast tempo, ensuring each knee reaches hip height while keeping your breathing steady and rhythmic.
Form checklist
- Land softly on the balls of your feet to absorb impact and protect your joints.
- Keep your chest lifted and avoid leaning backward as the knees come up.
- Drive the knee straight up toward the chest rather than out to the side.
- Keep your core braced throughout the movement to stabilize your torso.
Pro tips
- Focus on 'quick-fire' ground contact; imagine the floor is hot to increase calf activation and plyometric efficiency.
- Actively crunch your lower abs as you drive the knee up to maximize the core engagement of the movement.
Make it harder
- Increase the vertical height of each hop to transform the move into a more explosive power exercise.
- Perform the movement while traveling forward or backward to challenge coordination and spatial awareness.
Frequently asked
- What muscles does the hopping high knee tap work?
- The hopping high knee tap primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the adductors and hip flexors as secondary muscles.
- What equipment do you need for the hopping high knee tap?
- The hopping high knee tap requires no equipment — just your body weight.
- Is the hopping high knee tap good for beginners?
- Yes. The hopping high knee tap is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
- 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
- Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps