Lying Toe Taps
Quick answer
Lying toe taps are a floor core exercise: you hover your straight legs just above the ground, open them wider than shoulder width, then bring them back together until your toes tap. Your abs hold your pelvis steady while your hip flexors and inner and outer thighs work the legs.
Written by the GymStreak coaching team · Updated
Muscles worked
Primary
How to do Lying Toe Taps
- 1
Lie on the floor with your legs straight and hands flat on the floor beside your body. Raise your feet slightly and hover them above the ground. This is your starting position.
- 2
Separate your feet away from each other, wider than shoulder-width apart.
- 3
Bring them back together tapping your toes in the process.
Form cues
- Press your lower back gently into the floor before your feet lift.
- Raise your feet higher if your lower back starts to arch.
- Keep your legs long with soft knees; bend them more to make it easier.
- Open and close your legs smoothly and tap your toes lightly together.
- Relax your neck and press your palms into the floor for support.
Breathing: Breathe steadily throughout, exhaling as your legs open and inhaling as they come together, and don't hold your breath.
Common Lying Toe Taps mistakes
Lower back arching off the floor
Lift your feet higher or bend your knees until you can keep your back flat.
Resting the heels on the floor between reps
Keep your feet hovering for the whole set so your abs stay working.
Fast, jerky leg movements
Move your legs at a steady pace you could keep up for the whole set.
Straining the neck and shoulders
Rest your head on the floor with your chin slightly tucked and your shoulders relaxed.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginners | 1–3 | 10–15 | 60–90 s |
| Muscular endurance | 2–3 | 12–20 | 30–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Lying Toe Taps variations and alternatives
Variations
- Bent-knee toe taps
Bending your knees shortens the lever and makes it easier to keep your back flat.
- Low-hover toe taps
Holding your heels just off the floor is the hardest position; use it only if your back stays down.
Alternatives
- Scissor kick
Moves the legs alternately while they hover, a similar challenge in a different pattern.
- Dead bug
Trains the same flat-back control with less load on your hip flexors.
- Lying leg raise
Raises and lowers both legs together for a stronger ab challenge.
- Reverse crunch
Curls your pelvis off the floor for more direct ab work.
Lying Toe Taps FAQ
What muscles do lying toe taps work?
Your abs work to keep your pelvis and lower back steady while your legs hover, with help from your obliques. Your hip flexors, including the rectus femoris of the quads, hold the legs up. Opening the legs uses the outer hip muscles (abductors), and bringing them back together uses the inner thighs (adductors).
Why do I feel lying toe taps in my lower back?
Usually because your legs are too low for your current strength, so your pelvis tips forward and your lower back arches off the floor. Raise your feet higher, bend your knees or slide your hands under your hips for support. If it still causes back pain rather than muscle effort, stop and get it checked by a qualified professional.
Are lying toe taps good for beginners?
Yes, with adjustments. They need no equipment and the movement is simple, but hovering straight legs close to the floor is harder than it looks. Start with your feet higher or your knees bent and use short sets, then lower your legs gradually as you learn to keep your back flat.
How many lying toe taps should I do?
Most people do them for reps, around 10–20 taps per set, or in timed intervals of 20–40 s as part of a core circuit. End the set when your lower back starts to lift or your legs drop toward the floor, rather than pushing on with poor form.
Sources
Related calculators
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