Knee Tap Squat
Level up your leg day with Knee Tap Squats. This dynamic variation boosts lower-body strength, hip mobility, and core stability by adding a controlled, functional challenge to your standard squat.
Instructions
Setup
Stand with your feet hip-to-shoulder width apart on a yoga mat or stable surface.
Keep your chest up and core engaged.
Movement
Squat Phase: Lower your hips into a standard squat, keeping your weight in your heels and your chest upright.
Transition: From the bottom of the squat, transition by dropping one knee slowly toward the mat until it lightly taps the floor.
Return: Bring the knee back up to the squatting position, maintaining stability and core tension.
Repeat: Return to a full standing position or move directly to tapping the opposite knee from the squat hold, alternating sides for the desired repetitions.
Tips for Success
Move with control, especially during the knee tap, to avoid forceful impact.
Ensure your squat depth is consistent.
Keep your core tight throughout the movement to protect your lower back and maintain balance.