Legs · Bodyweight
Alternate Ankle Tap Under Sit Against Wall
How to do the alternate ankle tap under sit against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Slide into a wall sit with your back flat and thighs parallel to the floor. Holding the position, lift one foot and tap your ankle in toward your body under your knee, then alternate, keeping your hips and back pinned to the wall.
- 1Feel your thighs holding the wall sit as each foot lifts
- 2Feel the front of your hip draw the ankle in and up
- 3Brace your core to keep your hips still against the wall
Common mistakes
- Do not let your hips creep up out of the wall sit
- Avoid twisting your torso to bring the ankle in
- Do not let your back peel away from the wall
Muscles worked
The alternate ankle tap under sit against wall mainly works the quads, with the hip flexors, lower abs, glutes, hamstrings, and tibialis anterior assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- CalvesMinor
- AdductorsMinor
Kovo programs the alternate ankle tap under sit against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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Last reviewed June 2026.