Alternate Ankle Tap Under Sit Against Wall

Muscles worked

Setup

1. Start in a quadruped (all-fours) position with your feet pressed firmly against the base of a wall.
2. Lift your knees 2 inches off the ground into a 'bear crawl' position, keeping your back flat and core braced.
3. Position your hands directly under your shoulders and ensure your shins are parallel to the floor.
4. Maintain active pressure through your toes against the wall to engage your quads and glutes.

How to do it

1. Lift your right hand and left foot simultaneously, rotating your hips and torso toward the right side.
2. Kick your left leg through the space underneath your body, extending it fully while keeping your right foot pressed firmly against the wall.
3. Reach with your right hand to tap your left ankle as it extends, exhaling sharply at the point of contact.
4. Inhale as you rotate back to the starting bear crawl position with control, then repeat on the opposite side.

Form checklist

• Keep the supporting shoulder 'packed' and stable; do not allow your ear to shrug toward your shoulder.
• Maintain constant pressure against the wall with the stationary foot to keep the glutes and quads under tension.
• Keep your hips low to the ground throughout the rotation to maximize oblique engagement.
• Ensure the kicking leg stays hovering just above the floor rather than resting on it.

Pro tips

• Focus on a 'corkscrew' motion with the supporting hand, twisting it into the floor to create a more stable base and engage the serratus anterior.
• Squeeze the glute of the leg pressing into the wall to stabilize the pelvis and prevent your hips from hiking too high.

Make it harder

• Add a 2-second isometric hold at the point of the ankle tap to challenge rotational core strength.
• Increase the speed of the transitions while maintaining a 'stick' at the start and end of each rep to improve explosive stability.

Frequently asked

What muscles does the alternate ankle tap under sit against wall work?

The alternate ankle tap under sit against wall primarily targets the glutes and quadriceps, and also works the hamstrings as secondary muscles.

What equipment do you need for the alternate ankle tap under sit against wall?

The alternate ankle tap under sit against wall requires no equipment — just your body weight.

Is the alternate ankle tap under sit against wall good for beginners?

The alternate ankle tap under sit against wall is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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