Legs · Bodyweight
Hop Toe Tap
How to do the hop toe 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
- Flexion
- Mechanic
- Compound
How to do it
Stand in front of a low step or target. Hop lightly and tap the toes of one foot on top of it, then quickly switch feet with each small jump. Keep a fast, light rhythm on the balls of your feet and your core engaged.
- 1Calves and quads springing you through each quick hop
- 2Light, quiet contacts on the balls of your feet
- 3A braced core keeping your rhythm steady
Common mistakes
- Landing flat-footed or heavy
- Looking down and hunching your shoulders
- Letting the pace get sloppy and uneven
Muscles worked
The hop toe tap mainly works the calves and quads, with the hip flexors, lower abs, glutes, hamstrings, and tibialis anterior assisting.
- CalvesPrimary
- QuadsPrimary
- Hip FlexorsSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
Kovo programs the hop toe 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.