Alternating Ankle Tap
UpdatedImprove balance & core strength with Alternating Ankle Taps! A simple exercise you can do anywhere to boost stability and coordination.
The Alternating Ankle Tap mainly works the core, with help from the glutes & hips and quads. No equipment needed: it uses just your bodyweight.
Alternating Ankle Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Long Thigh (sartorius); Quads (quadriceps femoris)
Alternating Ankle Tap Variations and Alternatives
How to do the Alternating Ankle Tap
Start by standing straight with your feet shoulder-width apart and arms by your sides.
Lift your right foot off the ground and bend your knee, bringing your right ankle across your body towards your left hand.
Simultaneously, extend your left hand down and across your body in an attempt to touch your right ankle.
Touch your ankle with your hand, or reach as close as possible while keeping your balance and engaging your core muscles.
Return to the starting position and repeat the motion with your left foot and right hand.
Alternate sides for the desired number of repetitions or duration, ensuring you maintain balanced and controlled movement throughout the exercise.
Tips:
Keep the core engaged to support your balance and control throughout the movement.
Move with control and avoid any jerky motions.
Keep your breathing consistent and do not hold your breath.
For beginners, perform the exercise near a wall or a steady object for balance support if needed.
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Alternating Ankle Tap FAQs
What muscles does the Alternating Ankle Tap work?
The Alternating Ankle Tap mainly works the core, with help from the glutes & hips and quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Ankle Tap?
None. The Alternating Ankle Tap is a bodyweight exercise, so you can do it anywhere.
What are some Alternating Ankle Tap variations and alternatives?
Similar exercises include the Against-Wall 90-Degree Heel-Tap, 90-Degree Heel-Tap, Alternating Against-Wall Ankle Tap Under Sit and Alternating Side Knee Raise Reach.
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