Sitting Punch Knee Tap on a padded stool
Expert Advice
Keep your core engaged throughout the movement to stabilize your torso and enhance the workout for your abs.
How-to-do Steps
- Sit on the edge of a padded stool with feet flat on the floor.
- Engage your core and sit up straight.
- Alternate punching forward with each arm while simultaneously tapping the opposite knee.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Sitting Punch Knee Tap on a padded stool primarily targets the Quads, Abs, Shoulders, Chest, Triceps, Hamstrings, Calves, Glutes, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Abs12%
Shoulders12%
Chest12%
Triceps12%
Hamstrings12%
Calves12%
Glutes14%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Sitting Punch Knee Tap on a padded stool work?
Sitting Punch Knee Tap on a padded stool primarily targets the Quads, Abs, Shoulders, Chest, Triceps, Hamstrings, Calves, Glutes. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Sitting Punch Knee Tap on a padded stool?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Sitting Punch Knee Tap on a padded stool suitable for beginners?
Sitting Punch Knee Tap on a padded stool is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
