How to do a Seated Toe Tap
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Flat Bench
Workouts with Seated Toe Tap
Instructions for Proper Form
Seated Toe Tap is an isolation exercise that primarily targets the hip flexors and lower abdominals. By tapping each toe while seated, this exercise adds a stability component that engages core muscles. This is a great movement for beginners or anyone looking to improve lower body mobility and coordination while strengthening their lower abs and hip flexors.
- Sit upright on a bench with your knees directly above your feet. Grab ahold of the sides or behind the bench for balance.
- Activate your core and slightly lean your torso backward keeping your head and neck in line with your spine.
- Raise your right knee above the ground and then lower back to the floor to tap your toes and immediately repeat with the left side.
- Continue alternating tapping your toes for an allotted reps.
Sets & Reps Calculator
Average Seated Toe Tap standards by male, female, gender, weight, age and height
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Alternatives & Variations to Seated Toe Tap
1. Crunches
94 mSCORESWAPPED 28 TIMESCrunches are one of the most common exercises out there. It’s an easy to perform, bodyweight exercise that targets your abdominals. Crunches are very similar to Sit Ups, however, instead of raising your upper body all the way into a near sitting position, you only raise your shoulder blades off the ground. This is a great exercise for beginners looking to build core strength.
2. Leg Raise
96.5 mSCORESWAPPED 27 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
3. Flutter Kicks
88 mSCORESWAPPED 25 TIMESFlutter Kicks are a bodyweight core exercise that have you lay on a bench with your legs extended out over one end. This exercise is very similar to Scissor Kicks with the added benefit of having more room under your legs. This can give you a bit more range of motion as your leg descends.
4. Ab Crunch Machine
96.1 mSCORESWAPPED 23 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
5. Alternating Heel Touch
78.2 mSCORESWAPPED 19 TIMESAlternating Heel Touch is a bodyweight, core exercise that involves laying on the ground and reaching towards your heel on either side. By raising your shoulder blades off the ground, you’re already engaging your core, while reaching towards either side helps to engage your obliques.
6. Leg Pull-In
94.9 mSCORESWAPPED 17 TIMESLeg Pull in is a bodyweight exercise that targets your core. By raising your legs off the ground, you’re already engaging your core. Additionally your core helps to pull your legs in towards your chest.
7. Russian Twist
96.2 mSCORESWAPPED 16 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
8. Dumbbell Side Bend
38.8 mSCORESWAPPED 15 TIMESDumbbell Side Bend is an isolation exercise that primarily targets the obliques. The use of a dumbbell adds resistance to the movement, helping to build muscle mass and strength in your sides. This is a simple exercise that aids in improving core stability and can be easily incorporated into any abdominal workout routine.
9. Dead Bug
92.4 mSCORESWAPPED 14 TIMESDead Bugs are a bodyweight core exercise that requires you to lay on your back, and alternate extending your arms and legs out away from your body. The position you’re in on the ground keeps your core engaged, while extending your arms and legs away from you forces you to further recruit your core to continue to stabilize yourself.