Squat with Internal Foot-Tap
The Squat with Internal Foot-Tap is a compound exercise that mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and lower back. No equipment needed: it uses just your bodyweight.
Squat with Internal Foot-Tap Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hip Abductor (gluteus medius); Spinal Erectors (erector spinae)
How to do the Squat with Internal Foot-Tap
Getting Started
Stand with feet hip-width apart and toes pointing forward.
Movement Pattern
Squat Down: Initiate a standard air squat by hinging at the hips and bending the knees. Lower your hips back and down as if sitting into a chair while maintaining an upright chest.
Engage Core: Keep your abdominal muscles tight to maintain stability throughout the movement.
Perform the Tap: As you reach the bottom of the squat, lift one leg slightly and bring it inward to gently tap your opposite ankle or lower calf with your foot.
Return and Reset: Place your foot back down so you are once again in your wide squat stance at the bottom of the movement.
Switch Sides: Power back up to the starting position and repeat the process on the other side, alternating the tapping foot with each repetition.
Squat with Internal Foot-Tap FAQs
What muscles does the Squat with Internal Foot-Tap work?
The Squat with Internal Foot-Tap mainly works the quads and glutes & hips, with help from the hip abductors (outer thighs) and lower back. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Squat with Internal Foot-Tap?
None. The Squat with Internal Foot-Tap is a bodyweight exercise, so you can do it anywhere.
Is the Squat with Internal Foot-Tap 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 Squat with Internal Foot-Tap go on?
It belongs on leg day in a push/pull/legs routine.
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