Core · Bodyweight
Lying Toe Tap
How to do the lying 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
- Weighted reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Lie on your back with your hips and knees bent at 90 degrees so your shins are parallel to the floor. Brace your core and slowly lower one foot to tap your toe on the ground, then return to the start and alternate legs. Keep your lower back pressed flat throughout.
- 1Feel your lower abs working to control the leg as it lowers
- 2Keep your lower back pinned flat to the floor
- 3Move slowly and tap lightly rather than dropping the foot
Common mistakes
- Do not let your lower back arch up as the leg lowers
- Avoid rushing the taps or using momentum
- Do not hold your breath; keep your core braced and breathing
Muscles worked
The lying toe tap mainly works the lower abs, with the upper abs, hip flexors, and obliques assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesSupport
- QuadsMinor
Kovo programs the lying 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 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.