Alternating Knee & Toe Tip
Improve balance & coordination with this simple exercise. Alternate knee raises with toe tips for a full lower body workout!
The Alternating Knee & Toe Tip mainly works the calves / shins and quads, with help from the glutes & hips and core. No equipment needed: it uses just your bodyweight.
Alternating Knee & Toe Tip Muscles Worked
Primary
Lower Calf (soleus); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Abdominals (rectus abdominis)
Alternating Knee & Toe Tip Variations and Alternatives
How to do the Alternating Knee & Toe Tip
Stand with your feet shoulder-width apart and your arms raised in front of you at shoulder height, palms facing each other.
Press onto the balls of your feet, lifting your heels off the ground to come onto your tiptoes.
While remaining on your tiptoes, lift your right knee up towards your chest as high as comfortable without compromising your balance or posture.
Lower your right leg back to the starting tiptoe position.
Alternate the movement by lifting your left knee towards your chest while maintaining the tiptoe stance.
Continue to alternate knees for the desired number of repetitions, all while keeping a steady balance on your tiptoes.
Be sure to engage your core throughout the movement for stability, and focus on controlled movements to maximize engagement of your leg muscles and balance.
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Alternating Knee & Toe Tip FAQs
What muscles does the Alternating Knee & Toe Tip work?
The Alternating Knee & Toe Tip mainly works the calves / shins and quads, with help from the glutes & hips and core. The main muscles are the soleus and quadriceps femoris.
What equipment do you need for the Alternating Knee & Toe Tip?
None. The Alternating Knee & Toe Tip is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Knee & Toe Tip go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Knee & Toe Tip variations and alternatives?
Similar exercises include the Alternating Knee Thrust, Toe Side-Walk Tip, Toe Tip Slight-Squat and Alternating Sumo Toe Tip Quarter-Squat.
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