Toe taps (Strength)

Toe taps (Strength)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.


  • Laying on your back, cross your arms over your chest and lift your knees into 90 degrees
  • Slowly and controlled, lower one leg to the ground with a bent knee to tap your toe lightly on the ground, and alternate
  • Attempt to keep your body from rolling by contracting the muscles of your torso
  • Attempt to maintain a stable contraction in your abdominals and torso muscles and try not to hold your breath
  • Continue with the agreed amount of sets and reps

Main muscles targeted:

  • Abdominals
  • Core
  • Hip flexors

Main benefits:

This is a dynamic core exercise designed to strengthen the core and abdominal muscles. Doing this one leg at a time encourages the body to recruit the stabilising muscles of the trunk and hip that will help with overall trunk and hip control.