Legs · Bodyweight
Bouncing Inner Thigh Tap
How to do the bouncing inner thigh tap, 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
- Squat
- Mechanic
- Compound
How to do it
Stand with feet wider than your hips and a soft bend in your knees. Hop up and bring your feet together so your inner thighs nearly tap, then bounce back out to the wide stance. Keep the bounces light, quick, and continuous on the balls of your feet.
- 1Your inner thighs squeezing together as the feet meet
- 2A light, springy bounce through the balls of your feet
- 3A steady rhythm with your core gently braced
Common mistakes
- Landing flat-footed or with heavy, loud feet
- Letting your knees cave or collapse inward on landing
- Bouncing so high that you lose the quick tempo
Muscles worked
The bouncing inner thigh tap mainly works the adductors and calves, with the quads and glutes assisting.
- AdductorsPrimary
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- Upper AbsMinor
- Lower AbsMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the bouncing inner thigh tap 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.