Exercise guide
Ab Twist Toe Tap
- Beginner
- Compound
- Rep-based
- Waist
This exercise combines a vertical leg raise with a torso rotation to target the rectus abdominis and obliques while building coordination. It effectively engages the hip flexors and quadriceps to stabilize the lower body during the reach.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your legs fully extended.
- Place your arms out to your sides or slightly overhead for balance.
- Engage your core by pressing your lower back firmly into the floor.
How to do it
- Simultaneously lift your right leg toward the ceiling while crunching your upper body off the floor.
- Rotate your torso to reach your left hand toward your right toes, exhaling as you reach the peak of the movement.
- Inhale as you slowly lower your leg and torso back to the starting position with control.
- Repeat the movement on the opposite side, alternating for the duration of the set.
Form checklist
- Keep your lower back in contact with the floor to protect your spine.
- Lead the rotation with your shoulder rather than just reaching with your arm.
- Keep the lifted leg as straight as possible to maximize quad and core tension.
- Maintain a slow, controlled tempo on the way down to increase time under tension.
Pro tips
- Think about bringing your ribcage toward the opposite hip bone to maximize oblique contraction.
- Focus on a 'hollow body' position throughout the set to keep the abs under constant tension.
Make it harder
- Keep both heels hovering 2-3 inches off the ground throughout the entire exercise instead of resting them.
- Hold a small weight or medicine ball to add resistance to the rotational reach.
Frequently asked
- What muscles does the ab twist toe tap work?
- The ab twist toe tap primarily targets the abs and obliques, and also works the erector spinae and hip flexors as secondary muscles.
- What equipment do you need for the ab twist toe tap?
- The ab twist toe tap requires no equipment — just your body weight.
- Is the ab twist toe tap good for beginners?
- Yes. The ab twist toe tap is a beginner-friendly movement and a strong foundation to build on.