Alternating Toe-Tap Leg Lift
Strengthen your core with alternating toe taps & leg lifts! Improve stability and coordination in this effective exercise.
The Alternating Toe-Tap Leg Lift mainly works the core, with help from the hip adductors (inner thighs) and lower back. No equipment needed: it uses just your bodyweight.
Alternating Toe-Tap Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques; Deep Core (transverse abdominis)
Secondary
Hip Adductors; Lower Back (quadratus lumborum); Hip Flexor (iliopsoas)
Alternating Toe-Tap Leg Lift Variations and Alternatives
How to do the Alternating Toe-Tap Leg Lift
Alternate Toe Tap Leg Lift
Starting Position:
Sit on the floor with your knees bent and feet flat on the ground.
Lean back slightly, keeping your back straight and core engaged.
Place your hands behind you for support, or if preferred, hug your knees towards your chest.
Movement:
Raise your right leg off the ground, extending it at a 45-degree angle.
As you lift your leg, reach your left hand towards your right toes, engaging your core.
Tap your left hand to the outside of your right foot, then return your hand to the starting position while lowering your right leg back to the ground.
Repeat the movement on the opposite side: lift your left leg and reach with your right hand towards your left toes.
Continue alternating sides for the desired number of repetitions, maintaining a steady rhythm.
Tips:
Keep your core tight throughout the exercise to stabilize your lower back.
Focus on controlled movements to maximize effectiveness and prevent injury.
If you find this too challenging, keep your feet on the ground and just perform the upper body reach before progressing to lifting your legs.
Alternating Toe-Tap Leg Lift FAQs
What muscles does the Alternating Toe-Tap Leg Lift work?
The Alternating Toe-Tap Leg Lift mainly works the core, with help from the hip adductors (inner thighs) and lower back. The main muscles are the rectus abdominis, obliques and transverse abdominis.
What equipment do you need for the Alternating Toe-Tap Leg Lift?
None. The Alternating Toe-Tap Leg Lift is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Toe-Tap Leg Lift variations and alternatives?
Similar exercises include the Alternating 45-Degree Backward-Lean Knee Raise, Ab Toe-Tap Twist, Alternating Against-Wall Ankle Tap Under Sit and Alternating Double Hand Leg Lift Crunch.
Training calculators
Work out the numbers behind your training before your next session.