Overhead Tap Leg Lift
Tap into a full-body, core-strengthening move! Improve balance and coordination with this dynamic exercise.
The Overhead Tap Leg Lift mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Overhead Tap Leg Lift Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Overhead Tap Leg Lift Variations and Alternatives
How to do the Overhead Tap Leg Lift
Overhead Leg Lift Tap (Plyometrics)
Positioning
Starting Position: Stand tall with your feet hip-width apart. Engage your core to maintain stability.
Arm Position: Raise your arms straight above your head, keeping them shoulder-width apart.
Movement
Lift Leg: Bend your right knee and lift your right leg towards your chest, keeping your right foot flexed. Your thighs should be parallel to the floor.
Tap Hand to Foot: As you lift your leg, reach your left hand down towards your right foot to tap it gently.
Return to Start: Lower your right leg and return your left arm back overhead. Stand tall.
Repeat on the Other Side: Switch legs, lifting your left leg and tapping it with your right hand.
Continue Alternating: Perform the exercise in a controlled manner for a desired number of repetitions.
Tips
Focus on balance and control throughout the movement.
Keep your movements smooth and avoid jerking or rushing.
Engage your core muscles to maintain stability.
If you need to, perform slower repetitions to master the form before increasing speed.
Overhead Tap Leg Lift FAQs
What muscles does the Overhead Tap Leg Lift work?
The Overhead Tap Leg Lift mainly works the core, with help from the back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Overhead Tap Leg Lift?
None. The Overhead Tap Leg Lift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Overhead Tap Leg Lift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Overhead Tap Leg Lift variations and alternatives?
Similar exercises include the Alternating Toe-Tap Leg Lift, Back Cross-Over Foot-Tap, Bodyweight Knee to Hand Tap and Alternating Cross-Arm Leg Lift.
Training calculators
Work out the numbers behind your training before your next session.