Exercise guide
Lying Toe Tap
- Beginner
- Compound
- Rep-based
- Lower legs
The Lying Toe Tap is a foundational core stability exercise that targets the lower abdominals and hip flexors by challenging pelvic control. It is highly effective for building deep core strength and improving spinal alignment through controlled, unilateral leg movement.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms by your sides.
- Lift both legs into a 'tabletop' position, with your knees bent at a 90-degree angle and shins parallel to the floor.
- Press your lower back firmly into the mat, eliminating any gap between your spine and the floor.
How to do it
- Inhale and slowly lower one foot toward the floor, moving only from the hip while maintaining the 90-degree bend in your knee.
- Lightly tap your toes on the floor without letting your lower back arch or lift off the mat.
- Exhale and use your lower abdominals to pull the leg back to the starting tabletop position.
- Repeat the movement with the opposite leg, alternating sides in a slow, controlled tempo.
Form checklist
- Keep your lower back glued to the floor throughout the entire set.
- Ensure the movement occurs at the hip joint, not by bending the knee further.
- Keep your neck and shoulders relaxed; do not tense your upper body to help the movement.
- Maintain a consistent 90-degree angle at the knee.
Pro tips
- Focus on pulling your belly button toward your spine to engage the transverse abdominis before you move your leg.
- Slow the eccentric (lowering) phase to three seconds to increase time under tension and improve mind-muscle connection.
Make it harder
- Extend your legs further away from your body to increase the lever length and core demand.
- Perform 'Double Toe Taps' by lowering both legs simultaneously while keeping the lower back flat.
Frequently asked
- What muscles does the lying toe tap work?
- The lying toe tap primarily targets the abs, and also works the hip flexors as secondary muscles.
- What equipment do you need for the lying toe tap?
- The lying toe tap requires no equipment — just your body weight.
- Is the lying toe tap good for beginners?
- Yes. The lying toe tap is a beginner-friendly movement and a strong foundation to build on.