Seated Toe Tap
The Seated Toe Tap is a beginner-friendly core exercise performed on a bench or chair that targets the lower abdominals and hip flexors. By maintaining a braced, slightly reclined position while alternating leg lifts, it builds core stability without placing excessive stress on the lower back.
This exercise heavily involves the hip flexors, which can be fatigued from activities like running or cycling. The AI analyzes your recent training load and HealthKit activity data to determine if your hip flexors are sufficiently recovered; if they are overworked, the app may suggest a regression like the Dead Bug to isolate the abs without straining the hips. Additionally, if you consistently rate the difficulty (RPE) low, the AI will automatically progress you to V-Sits or Hanging Knee Raises to ensure continued adaptation.
Form Cues
- Sit on the edge of a bench and grip the sides for stability
- Lean back slightly while keeping your chest lifted and spine straight
- Brace your core muscles tight as if preparing for impact
- Lift one knee toward your chest smoothly, then control the descent
- Exhale as you lift the knee and inhale as you lower it
- Don't round your shoulders or slouch forward
- Don't allow your lower back to arch as the foot lowers
- Don't use momentum or swing your legs aggressively
- Don't stomp your feet on the floor
Common Mistakes
- Slouching the upper back
- Arching the lumbar spine
- Relying on momentum
- Holding breath
- Stomping feet on return
Muscles Worked
This movement primarily targets the lower rectus abdominis by requiring the core to stabilize the pelvis against the weight of the moving legs. It also significantly engages the hip flexors (iliopsoas) to facilitate the leg lift, making it an effective functional exercise for improved trunk stability and hip strength.
Primary
Secondary
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