Toe-Tap Jack
The Toe-Tap Jack mainly works the quads and hip abductors (outer thighs), with help from the shoulders and core. No equipment needed: it uses just your bodyweight.
Toe-Tap Jack Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Front Shoulder (anterior deltoid); Abdominals (rectus abdominis)
How to do the Toe-Tap Jack
Setup
Standing tall with feet together and arms at your sides, engage your core. Use a mat for stability.
Movement
Begin the movement by simultaneously stepping one foot out to the side.
As you step, raise both arms out and up in an arc until they meet or nearly touch above your head.
Return your foot to center while simultaneously lowering your arms back to your starting position.
Repeat the motion on the opposite side, alternating legs throughout the set.
Form Tips
Keep your core tight to maintain balance.
Maintain a rhythmic, continuous flow.
For a lower-impact version, keep the taps controlled and avoid bouncing.
Toe-Tap Jack FAQs
What muscles does the Toe-Tap Jack work?
The Toe-Tap Jack mainly works the quads and hip abductors (outer thighs), with help from the shoulders and core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Toe-Tap Jack?
None. The Toe-Tap Jack is a bodyweight exercise, so you can do it anywhere.
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