Hop Toe Tap

Muscles worked

Setup

1. Stand with your feet hip-width apart and a slight bend in your knees.
2. Engage your core and keep your chest upright with your arms relaxed at your sides.
3. Shift your weight slightly onto the balls of your feet to prepare for the movement.

How to do it

1. Perform a small hop and land softly on your right foot while simultaneously hinging at the hips.
2. Reach down with your left hand to tap your right toe, exhaling as you descend into the single-leg squat position.
3. Immediately push off the right foot to hop and switch sides, landing softly on your left foot.
4. Inhale during the transition and repeat the tap with your right hand to your left toe, maintaining a steady, rhythmic tempo.

Form checklist

• Keep your back flat and avoid rounding your spine as you reach for your toe.
• Ensure the knee of the standing leg tracks directly over your toes without caving inward.
• Land softly on the mid-foot to absorb impact through the muscles rather than the joints.
• Keep your gaze slightly forward to help maintain balance and a neutral neck.

Pro tips

• Focus on the 'mind-muscle connection' by squeezing the glute of the standing leg as you drive back up into the next hop.
• Keep your core braced throughout to minimize torso rotation and improve stability during the unilateral phase.

Make it harder

• Increase the height of the hop to transform the movement into a more explosive power exercise.
• Pick up the pace to increase the heart rate and turn the movement into a high-intensity cardiovascular challenge.

Frequently asked

What muscles does the hop toe tap work?

The hop toe tap primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the hop toe tap?

The hop toe tap requires no equipment — just your body weight.

Is the hop toe tap good for beginners?

The hop toe tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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