Plank Toe Taps
About This Exercise
An advanced variation of the plank core exercise that targets the transverse abdominis.
How to Perform
- 1
Setup
Start in a high plank position with your hands directly under your shoulders, arms straight, and body forming a straight line from head to heels. Engage your core and keep your hips level.
- 2
Tap One Foot Out
Keeping your core tight and hips stable, step one foot out to the side, tapping your toes on the ground a few inches wider than shoulder width. Move from the hip while keeping the rest of your body still.
- 3
Return and Switch
Bring the foot back to the starting position and immediately tap the opposite foot out to the other side. Focus on maintaining a steady plank position throughout.
- 4
Continue Alternating
Keep alternating toe taps side to side in a controlled rhythm. Breathe steadily and maintain tension through your core, glutes, and shoulders for the entire set.
Form Tips
- •Keep your hips level and avoid rocking side to side
- •Maintain a straight line from head to heels throughout
- •Engage your core and glutes to stabilize your body
- •Move only your leg - keep your upper body completely still
Common Mistakes to Avoid
- •Letting the hips sag or pike up during the tapping motion
- •Rocking the body side to side instead of isolating the leg movement
- •Moving too quickly and losing core stability
- •Placing hands too far forward or back instead of under the shoulders
Primary Muscles
Secondary Muscles
Related Exercises
View all exercises
Plank
Core, Obliques, Rectus Abdominis, Transverse Abdominis
An isometric core exercise that targets the transverse abdominis.
Knee Reaching Crunch
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Leg Raises
Hip Flexors, Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the lower abdominal muscles.
Side Plank
Obliques, Transverse Abdominis
An isometric core exercise that targets the external obliques.
Side Plank Dip
Obliques, Transverse Abdominis
A floor based core exercise that targets the transverse abdominis and obliques.
Toe Touches
Obliques, Rectus Abdominis, Transverse Abdominis
A core exercise that targets the rectus abdominis.
Try Strong Curves Free for 7 Days
Get full access to home and gym workouts, recipes, progress tracking & our supportive community.
Start Your Free TrialCancel anytime.