Bodyweight Shin Tap Deadlift
Master the hip hinge! This bodyweight exercise builds strength & flexibility, targeting your core, glutes, & hamstrings. Start tapping your way to better fitness!
The Bodyweight Shin Tap Deadlift is a compound exercise that mainly works the glutes & hips and hamstrings, with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Shin Tap Deadlift Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Bodyweight Shin Tap Deadlift Variations and Alternatives
How to do the Bodyweight Shin Tap Deadlift
Bodyweight Deadlift with Shin Tap
Starting Position:
Stand with your feet shoulder-width apart and your arms hanging naturally at your sides.
Keep your back straight, shoulders relaxed, and gaze forward.
**Movement 1. Hip Hinge: Bend at your hips to lower your torso forward while keeping your back straight. Push your hips back as if you are trying to close a car door with your hips.
Knees: As you lower your torso, your knees should bend slightly but remain behind your toes.
Reach Down: Lower your hands towards your shins while maintaining a straight back. You should feel a stretch in your hamstrings.
Tap Shin: Gently tap your shins with your hands, ensuring that you are keeping your core engaged and chest lifted.
Return: Reverse the movement by pushing through your heels and driving your hips forward, raising your torso back to a standing position.
Repeat: Complete the desired number of repetitions while maintaining control and proper form throughout the movement.
Tips for Beginners:
Focus on keeping your back straight and your core tight to avoid rounding your spine.
Move slowly and with control to ensure proper form.
If you feel any discomfort in your lower back, reassess your form and consider reducing the range of motion.
Bodyweight Shin Tap Deadlift FAQs
What muscles does the Bodyweight Shin Tap Deadlift work?
The Bodyweight Shin Tap Deadlift mainly works the glutes & hips and hamstrings, with help from the core. The main muscles are the gluteus maximus and hamstrings.
What equipment do you need for the Bodyweight Shin Tap Deadlift?
None. The Bodyweight Shin Tap Deadlift is a bodyweight exercise, so you can do it anywhere.
Is the Bodyweight Shin Tap Deadlift a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Bodyweight Shin Tap Deadlift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Shin Tap Deadlift variations and alternatives?
Similar exercises include the Bodyweight Behind-Head Romanian Hand Deadlift, Stick Deadlift, Band Deadlift and Band Straight-Back Stiff Leg Deadlift.
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