Legs · Stability Ball
Ballerina Foot Tap Adduction
How to do the ballerina foot tap adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with a stability ball squeezed between your ankles and your legs lifted over your hips. Keeping light pressure on the ball, point your toes and tap them down toward the floor, then draw the legs back up while squeezing the ball with your inner thighs. Move slowly and keep the lower back flat throughout.
- 1Feel your inner thighs squeeze to keep the ball pinned
- 2Feel the lower core stay engaged as the legs tap down and up
- 3Keep the movement light and controlled, like a dancer's point
Common mistakes
- Do not let the lower back arch off the floor as the legs lower
- Avoid letting the ball slip by relaxing the inner thighs
- Do not swing the legs with momentum; move with control
Muscles worked
The ballerina foot tap adduction mainly works the adductors and lower abs, with the hip flexors, upper abs, and obliques assisting.
- AdductorsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsMinor
- HamstringsMinor
- Tibialis AnteriorMinor
Kovo programs the ballerina foot tap adduction 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 hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.