External Tap Squat
Master the burn with this high-intensity squat hold. Alternating lateral taps challenge your stability and torch your glutes and quads through constant time under tension. Correct form, maximum results.
The External Tap Squat mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
External Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius)
How to do the External Tap Squat
Setup
Start in a standing position on a mat, feet shoulder-width apart.
Execution
Lower into a squat position, keeping your weight primarily in your heels and knees tracking over your toes.
Maintain this low, static squat position throughout the movement, keeping your chest upright and core tight.
While holding the squat, shift your weight to one leg.
Extend the other leg outward and touch your toe to the floor to the side, then return it to the start position.
Immediately repeat the movement with the opposite leg.
Continue the alternating taps while maintaining the constant tension of the squat hold.
External Tap Squat FAQs
What muscles does the External Tap Squat work?
The External Tap Squat mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs). The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the External Tap Squat?
None. The External Tap Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the External Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.