Core · Bodyweight
Seated Alternate Foot Taps on a Chair
How to do the seated alternate foot taps on a chair, 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
Sit on the edge of a chair and lean back slightly, holding the sides for support, with both feet lifted off the floor. Lower one foot to tap the ground, lift it back up, then tap with the other foot, alternating in a controlled rhythm while keeping your core engaged.
- 1Feel your lower abs hold your torso steady as each foot taps down
- 2Keep tension in your core rather than relaxing on the taps
- 3Control each foot down and back up smoothly
Common mistakes
- Don't let your lower back round or arch as you reach down
- Avoid bouncing your feet off the floor with momentum
- Don't hold your breath; keep breathing steadily
Muscles worked
The seated alternate foot taps on a chair mainly works the lower abs, with the upper abs and hip flexors assisting.
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ObliquesMinor
- QuadsMinor
- Tibialis AnteriorMinor
Kovo programs the seated alternate foot taps on a chair 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.