One Legged Balance Taps
Quick answer
One Legged Balance Taps is a beginner compound bodyweight exercise that mainly works the glutes, with the hamstrings, lower back and adductors assisting.
Written by the GymStreak coaching team
Muscles worked
Primary
How to do One Legged Balance Taps
- 1
Stand with legs hip width apart.
- 2
Keeping your legs as straight as you can, lean forward slowly while lifting your right leg behind you. Lower your right arm and try to tap the ground while keeping everything straight and balanced.
- 3
Staying controlled, return to standing.
- 4
Repeat for desired reps then switch sides.
Form cues
- As much as this is a gentle exercise, try not to relax too much into it. Staying engaged throughout your body will help you get the most out of the movement.
- Keep your back and neck straight and strong, and your core engaged.
- Stay solid in your standing leg to avoid putting too much strain on your joints, or losing balance (bend your knee slightly if you have to).
- Keep your arms controlled, don’t let them flop or hang.
Breathing: 1. Exhale as you lean into the balance. 2. Inhale as you return to standing. 3. Take it easy, breathe in a natural rhythm if that works better for you.
Read more
Perfect Your One Legged Balance Taps Form
Get detailed 3D demonstrations, track your progress, and receive personalized workout plans featuring this exercise.
