Sitting Punch Knee Tap On A Padded Stool

Muscles worked

Setup

1. Sit upright on the edge of a padded stool or step with feet flat on the floor, hip-width apart.
2. Engage your core to maintain a tall, neutral spine without leaning back against a support.
3. Bring your hands to a 'guard' position near your chin with elbows tucked in.

How to do it

1. Simultaneously lift your right knee toward your chest while throwing a straight punch with your left hand toward the rising knee.
2. Exhale forcefully on the punch and knee lift, rotating your torso slightly to engage the obliques.
3. Inhale as you return the foot to the floor and the hand to the starting guard position with control.
4. Alternate sides immediately, lifting the left knee and punching with the right hand at a steady, rhythmic tempo.

Form checklist

• Maintain a tall posture; do not round your lower back or slouch as the knee rises.
• Rotate through the midsection rather than just moving the arms across the body.
• Keep the planted foot firmly pressed into the floor to maintain stability on the stool.
• Ensure the punch is controlled and fully extended without locking the elbow joint.

Pro tips

• Think about 'shortening' the distance between your ribcage and hip bone during the rotation for maximum oblique activation.
• Snap the punch out and pull it back quickly to the guard position to increase the demand on the deltoids and triceps.

Make it harder

• Hold light dumbbells or weighted gloves to increase the resistance on the shoulders and arms.
• Perform the movement with a faster tempo to turn the exercise into a seated cardio-core interval.

Frequently asked

What muscles does the sitting punch knee tap on a padded stool work?

The sitting punch knee tap on a padded stool primarily targets the abs, deltoids, and obliques, and also works the biceps, forearms, and serratus anterior as secondary muscles.

What equipment do you need for the sitting punch knee tap on a padded stool?

The sitting punch knee tap on a padded stool requires no equipment — just your body weight.

Is the sitting punch knee tap on a padded stool good for beginners?

Yes. The sitting punch knee tap on a padded stool is a beginner-friendly movement and a strong foundation to build on.

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