How to Do Alternating Toe Tap

Alternating Toe Tap is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Alternating Toe Tap

  1. 01Lie flat on the back with the knees bent at ninety degrees and shins parallel to the floor in a tabletop position.
  2. 02Press the lower back firmly into the floor while maintaining a neutral neck.
  3. 03Lower one foot toward the ground slowly by hinging only at the hip joint.
  4. 04Tap the heel lightly on the floor while keeping the opposite leg perfectly still in tabletop.
  5. 05Reverse the movement to the start position and repeat with the other leg.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Alternating Toe Tap

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Prevent the lower back from arching away from the floor by pressing the navel toward the spine throughout the descent.

Same coaching engine used inside the A90 app

05 / FAQ

Alternating Toe Tap questions

What muscles does Alternating Toe Tap work?

Alternating Toe Tap is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Alternating Toe Tap correctly?

Lie flat on the back with the knees bent at ninety degrees and shins parallel to the floor in a tabletop position. Press the lower back firmly into the floor while maintaining a neutral neck. Lower one foot toward the ground slowly by hinging only at the hip joint. Tap the heel lightly on the floor while keeping the opposite leg perfectly still in tabletop. Reverse the movement to the start position and repeat with the other leg.

What is the A90 coach tip for Alternating Toe Tap?

Prevent the lower back from arching away from the floor by pressing the navel toward the spine throughout the descent.

Is Alternating Toe Tap suitable for beginners?

Alternating Toe Tap is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Alternating Toe Tap?

No. Alternating Toe Tap is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes alternating toe tap into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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