Alternating Against-Wall Ankle Tap Under Sit
Strengthen your core & legs with this challenging wall sit variation! Improve balance & stability while targeting your quads and abs.
The Alternating Against-Wall Ankle Tap Under Sit is a compound exercise that mainly works the quads and core, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Alternating Against-Wall Ankle Tap Under Sit Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Obliques; Glutes (gluteus maximus)
Alternating Against-Wall Ankle Tap Under Sit Variations and Alternatives
How to do the Alternating Against-Wall Ankle Tap Under Sit
Alternate Ankle Tap Under Sit Against Wall
1. Starting Position:
Stand with your back against the wall, feet shoulder-width apart.
Walk your feet forward slightly, then lower your body down into a seated position against the wall, making sure your back stays flat against the wall. Your thighs should be parallel to the floor, and your knees should be directly above your ankles.
Hand Position:
Keep your hands in front of you, either clasped together or resting on your thighs.
Movement:
While maintaining the sitting position against the wall, lift your right foot and bring your right hand down to tap your right ankle.
Return your foot back to the starting position.
Repeat the same process with your left foot by lifting it and tapping your left ankle with your left hand.
Continue Alternating:
Continue to alternate tapping your ankles for a set amount of time, such as 30 seconds to 1 minute.
Focus on keeping your core engaged and maintaining your stability against the wall.
Breathing:
Remember to breathe steadily throughout the exercise. Inhale deeply as you prepare to lift your foot, and exhale as you tap your ankle.
Finishing the Exercise:
After completing your desired number of taps, press through your heels to rise back to a standing position.
Step away from the wall and shake out your legs to release any tension.
Tips:
If you find it difficult to maintain balance, reduce the depth of your squat or consider holding onto a sturdy object for extra support.
Ensure that your movements are controlled to avoid straining your knees.
Alternating Against-Wall Ankle Tap Under Sit FAQs
What muscles does the Alternating Against-Wall Ankle Tap Under Sit work?
The Alternating Against-Wall Ankle Tap Under Sit mainly works the quads and core, with help from the glutes & hips. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Alternating Against-Wall Ankle Tap Under Sit?
None. The Alternating Against-Wall Ankle Tap Under Sit is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Against-Wall Ankle Tap Under Sit a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Alternating Against-Wall Ankle Tap Under Sit go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Against-Wall Ankle Tap Under Sit variations and alternatives?
Similar exercises include the Alternating Against-Wall Heel-Tap Sit, Alternating Against-Wall Knee Cross-Over Sit, Alternating Against-Wall Leg Sit Kick and Alternating Single-Leg Wall-Sit.
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