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.
Since this movement targets the lower abs through active hip flexion, Iridium reviews your 7-day workout history to ensure your hip flexors aren't already fatigued from recent heavy leg training. The system tracks your RPE on bodyweight sets to appropriately scale volume, ensuring the exercise remains challenging without external weight.
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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