Back Cross-Over Foot-Tap
Improve agility & balance with Back Cross-Over Foot-Taps! A quick, controlled exercise you can do anywhere.
The Back Cross-Over Foot-Tap mainly works the core and quads, with help from the hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Back Cross-Over Foot-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Hip Adductors
Back Cross-Over Foot-Tap Variations and Alternatives
How to do the Back Cross-Over Foot-Tap
Starting Position:
Stand with your feet shoulder-width apart.
Keep your knees slightly bent and maintain a straight posture.
Engage your core for stability.
Place your arms at your sides or bend them at your elbows, keeping them relaxed.
Movement:
Lift your right knee up towards your chest.
Cross your right foot over your left leg, tapping the ground lightly.
Immediately reverse the movement by bringing your right foot back to the starting position.
Next, lift your left knee and cross your left foot over your right leg, tapping the ground lightly.
Continue to alternate between right and left for a set amount of repetitions or time.
Breathing:
Inhale as you lift your knee and exhale as you tap your foot.
Tips:
Keep the movement quick and controlled to build agility.
Focus on balance to avoid leaning too far to one side.
Maintain a steady rhythm and engage your core throughout the entire exercise.
Cool Down:
After completing your sets, perform some gentle stretches for your legs and hips to relax the muscles.
Back Cross-Over Foot-Tap FAQs
What muscles does the Back Cross-Over Foot-Tap work?
The Back Cross-Over Foot-Tap mainly works the core and quads, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Back Cross-Over Foot-Tap?
None. The Back Cross-Over Foot-Tap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Back Cross-Over Foot-Tap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Back Cross-Over Foot-Tap variations and alternatives?
Similar exercises include the Arm-Forward Swing Heel-Tap, Open Foot Body Cross, Bodyweight Knee to Hand Tap and Across-Body Heel-Tap.
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