Rear Tap Squat
Level up your leg day with Rear Tap Squats. This dynamic move torches your quads and glutes by combining a deep isometric hold with alternating toe taps for superior stability and endurance.
The Rear Tap Squat mainly works the quads and glutes & hips, with help from the lower back. No equipment needed: it uses just your bodyweight.
Rear Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Spinal Erectors (erector spinae)
How to do the Rear Tap Squat
Objective
Improve lower body strength, coordination, and stability by combining a traditional static squat with alternating rear-leg engagement.
Positioning
Start in a standing position, feet shoulder-width apart.
Stand upright with your core braced and chest lifted.
Movement
The Squat: Lower your hips into a standard squat position. Keep your weight primarily in your heels, ensuring your knees track over your toes.
The Tap: While remaining consistently low in the squat position, reach one leg backward and lightly tap the floor with your toe behind you.
Return: Bring that leg back in, then immediately repeat the tap with the opposite leg while maintaining the squat posture.
Engagement: Keep your chest up throughout the movement. Focus on balancing against the weight shifted onto the stationary supporting leg while the other leg taps.
Rear Tap Squat FAQs
What muscles does the Rear Tap Squat work?
The Rear Tap Squat mainly works the quads and glutes & hips, with help from the lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Rear Tap Squat?
None. The Rear Tap Squat is a bodyweight exercise, so you can do it anywhere.
What workout day should the Rear Tap Squat go on?
It belongs on leg day in a push/pull/legs routine.
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