90-Degree Toe-Tap
The 90-Degree Toe-Tap mainly works the shoulders, chest and triceps, with help from the core and back. No equipment needed: it uses just your bodyweight.
90-Degree Toe-Tap Muscles Worked
Primary
Front Shoulder (anterior deltoid); Chest (pectoralis major, sternal head); Triceps (triceps brachii)
Secondary
Abdominals (rectus abdominis); Boxer Muscle (serratus anterior)
How to do the 90-Degree Toe-Tap
Setup
Start in a high plank position with your hands placed on the floor slightly wider than shoulder-width. Rotate your hands slightly outward so your fingers point away from your body.
Movement
Forward Lean: Shift your body weight forward so your shoulders are significantly in front of your hands, keeping your core braced tightly.
Lowering: Lower your body down by bending your elbows, keeping them tucked close to your torso. Maintain the forward lean throughout the descent.
Toe Tap: While in the bottom position, lift one foot off the floor and tap it out to the side while keeping the rest of your body stable and fully engaged.
Return: Push back up to the starting position while returning the foot to the floor. Alternate to the opposite leg for the next repetition.
Form Tips
Keep your glutes squeezed and your back completely flat.
Do not allow your hips to sag toward the floor.
Control the movement; do not use momentum to swing your leg.
90-Degree Toe-Tap FAQs
What muscles does the 90-Degree Toe-Tap work?
The 90-Degree Toe-Tap mainly works the shoulders, chest and triceps, with help from the core and back. The main muscles are the anterior deltoid, pectoralis major and triceps brachii.
What equipment do you need for the 90-Degree Toe-Tap?
None. The 90-Degree Toe-Tap is a bodyweight exercise, so you can do it anywhere.
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