Core · Bodyweight
Alternate Toe Tap Leg Lift
How to do the alternate toe tap leg lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with legs extended and arms reaching toward the ceiling. Lift one leg toward your hands and tap your toes with the opposite hand, keeping your lower back pressed into the floor, then lower and alternate sides.
- 1Lower abs working to lift the leg and curl the shoulder toward it
- 2Hip flexor of the raised leg pulling it up under control
- 3Lower back staying flat against the floor throughout
Common mistakes
- Letting the lower back arch off the floor as the leg lifts
- Yanking the leg up with momentum instead of controlling it
- Straining the neck to reach the toe instead of curling the torso
Muscles worked
The alternate toe tap leg lift mainly works the lower abs, upper abs, and hip flexors, with the obliques and quads assisting.
- Lower AbsPrimary
- Upper AbsPrimary
- Hip FlexorsPrimary
- ObliquesSupport
- QuadsSupport
- HamstringsMinor
- Front DeltsMinor
Kovo programs the alternate toe tap leg lift 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.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.