Single knee lift and tap

This single knee lift and tap exercise works the core as well as the upper and lower body. It will also challenge your balance. you should feel your glutes on your standing leg working really hard.

Set up:

  • In standing, feet hip-width apart, knees slightly flexed
  • Roller resting on your thighs, hands positioned at each end
  • Neck and shoulders relaxed, lumbar spine neutral.

single knee lift exercise- start position


  1. Lift the roller out in front of your body, arms at around 40­° of forward flexion (as shown in the photo) or midway between your belly button and sternum.
  2. Maintain this position with shoulder blades drawn down and back a little.
  3. Breathe in and as you breathe out lift your right knee towards the roller (about hip height), then lower the leg and stretch it back behind you, around 30cm to tap the floor with your toes.
  4. Lift again and repeat x10.
  5. Repeat with the left leg x10. 2 sets.

single knee lift and tap


  • Keep the knee slightly flexed on the standing leg and weight into the heel on the standing leg to help with your balance during single knee lift and tap.


Make it harder: 

  • Lift the knee and then lunge that leg further behind you – you will need to bend the standing knee to allow this and will end up in a hip hinge posture. Repeat x10-15. 2 sets.
  • try roller balance (on top of the roller).

single knee lift and lunge