Single-Leg Toe-Tap with Knee Drive
Master balance and stability with this functional move. Target your glutes and core while improving coordination through a challenging hinge and powerful knee drive. Perfect for total body control.
The Single-Leg Toe-Tap with Knee Drive 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.
Single-Leg Toe-Tap with Knee Drive Muscles Worked
Primary
Glutes (gluteus maximus); Hamstrings
Secondary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
How to do the Single-Leg Toe-Tap with Knee Drive
Setup and Positioning
Start by standing upright with feet hip-width apart.
Engage your core and maintain a neutral spine. Choose one leg as your standing leg and keep a slight bend in the knee.
Movement
The Tap: Slowly hinge at the hips, extending the opposite leg straight back, and reach down to touch the ground with your fingers. Ensure your back remains flat throughout this motion.
The Drive: Return to the starting standing position as you drive the previously extended leg forward and upward, pulling the knee toward your chest.
Control: Perform this move with controlled motion. Maintain balance on your standing leg while focusing on a stable core.
Repeat for the desired number of repetitions per side.
Single-Leg Toe-Tap with Knee Drive FAQs
What muscles does the Single-Leg Toe-Tap with Knee Drive work?
The Single-Leg Toe-Tap with Knee Drive 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 Single-Leg Toe-Tap with Knee Drive?
None. The Single-Leg Toe-Tap with Knee Drive is a bodyweight exercise, so you can do it anywhere.
Is the Single-Leg Toe-Tap with Knee Drive a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
Training calculators
Work out the numbers behind your training before your next session.