Toe Taps

Toe Taps

Toe taps on an elevated surface is a great exercise for working on lower body strength and cardiovascular fitness. Here are the proper instructions:

Video Instructions on How to Do Toe Taps

Exercise: Toe Taps on Elevated Surface

Muscles Targeted:

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Core muscles

Equipment Needed:

  • Step platform, bench, or any elevated surface


  1. Setup:
    • Place the step platform, bench, or any stable elevated surface in front of you.
    • Stand facing the platform with your feet hip-width apart.
  2. Starting Position:
    • Lift your right foot and place it onto the elevated surface, ensuring that your entire foot is on the platform.
    • Keep your core engaged, shoulders back, and chest up.
  3. Movement:
    • While keeping your left foot on the ground, push through your right foot to lift your body up.
    • As you lift, bring your left knee towards your chest in a controlled manner.
    • Tap the platform with the ball of your left foot.
  4. Return:
    • Lower your left foot back to the ground in a controlled manner.
    • Repeat the movement on the other side, alternating between left and right.
  5. Breathing:
    • Inhale as you lift your knee and tap the platform.
    • Exhale as you lower your foot back to the ground.
  6. Repetitions:
    • Start with a comfortable number of repetitions, such as 10-12 taps per leg.
    • Gradually increase the repetitions as your strength and endurance improve.
  7. Tips:
    • Maintain a steady pace throughout the exercise.
    • Focus on balance and control to avoid jerky movements.
    • Keep your core muscles engaged to stabilize your body.
  8. Modifications:
    • To increase intensity, you can perform the toe taps at a faster pace or increase the height of the platform.
    • If you’re a beginner, you can start with a lower platform and reduce the range of motion.
  9. Safety Precautions:
    • Choose a stable and non-slip surface for your elevated platform.
    • Ensure that the platform can support your weight.
    • If you have any existing knee or hip issues, consult with a fitness professional or healthcare provider before attempting this exercise.

Incorporate toe taps on an elevated surface into your lower body workout routine to improve strength, balance, and cardiovascular fitness.