Ballerina Foot-Tap Adduction
Tone inner thighs with ballerina-inspired taps! Improve balance & posture with this elegant, effective exercise.
The Ballerina Foot-Tap Adduction mainly works the hip adductors (inner thighs), with help from the hip abductors (outer thighs) and core. No equipment needed: it uses just your bodyweight.
Ballerina Foot-Tap Adduction Muscles Worked
Primary
Hip Adductors
Secondary
Hip Stabilizer (gluteus minimus); Obliques
Ballerina Foot-Tap Adduction Variations and Alternatives
How to do the Ballerina Foot-Tap Adduction
Stand upright with your feet hip-distance apart. Extend your arms overhead, interlacing your fingers or keeping palms together, as if mimicking a ballerina's pose.
Shift your weight to one foot.
Keeping your supporting leg slightly bent, lift the other leg out to the side, leading with your heel and toes pointing forward.
Slowly lower this leg and gently tap the ground before raising it again.
Perform all the repetitions on one leg, then switch to the other leg and repeat.
Remember to engage your core throughout the exercise to maintain balance, and keep your movements controlled to maximize engagement of your inner thigh muscles.
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Ballerina Foot-Tap Adduction FAQs
What muscles does the Ballerina Foot-Tap Adduction work?
The Ballerina Foot-Tap Adduction mainly works the hip adductors (inner thighs), with help from the hip abductors (outer thighs) and core. The main muscles are the hip adductors.
What equipment do you need for the Ballerina Foot-Tap Adduction?
None. The Ballerina Foot-Tap Adduction is a bodyweight exercise, so you can do it anywhere.
What workout day should the Ballerina Foot-Tap Adduction go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ballerina Foot-Tap Adduction variations and alternatives?
Similar exercises include the Bouncing Inner-Thigh Tap, Side-Step Foot-Tap, Standing Hip Adduction and Adductor Roll-Ball.
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