Lying Toe Tap

Lying Toe Tap


The lying-toe-tap exercise involves lying on your back with your knees bent and feet flat on the ground. From this position, you lift one foot off the ground and tap your toes on the floor, then switch to the other foot. This exercise helps to strengthen the core and hip muscles.

Muscle Group

Equipment Required

Lying Toe Tap Instructions

  1. Start by lying flat on your back with your arms by your sides.
  2. Lift your legs up so that they are perpendicular to the ground.
  3. Slowly lower your right foot towards the ground, tapping your toes on the floor.
  4. Bring your right foot back up to the starting position.
  5. Repeat the same movement with your left foot.
  6. Continue alternating between your right and left foot for the desired number of repetitions.

Lying Toe Tap Form & Visual

Lying Toe Tap

Lying Toe Tap Benefits

  • Improves explosive power in the upper body
  • Targets the back, shoulders, and arms
  • Enhances core stability and balance
  • Increases coordination and reaction time
  • Can be used for sport-specific training, such as throwing sports
  • Provides a full-body workout
  • Can be done alone or with a partner
  • Can be modified for different fitness levels

Lying Toe Tap Muscles Worked

  • Abdominal muscles
  • Oblique muscles
  • Hip flexor muscles
  • Quadriceps muscles

Lying Toe Tap Variations & Alternatives

  • standing-toe-tap
  • seated-toe-tap
  • lying-leg-raise
  • standing-leg-raise
  • seated-leg-raise