Ballerina Foot Tap Adduction

Muscles worked

Setup

1. Kneel on the floor next to a stability ball and lean your side against it, draping your torso over the curve.
2. Extend your outer leg straight out to the side with your toes pointed, while keeping your bottom knee tucked comfortably on the floor.
3. Place your bottom hand on the floor for balance and your top hand on your hip or the ball to stabilize your torso.
4. Align your head, shoulders, and hips in a straight diagonal line.

How to do it

1. Exhale and lift your extended leg upward until it is parallel with the floor, keeping the movement strictly in the frontal plane.
2. Inhale and slowly lower the leg to lightly tap the floor with your pointed toe.
3. Maintain a controlled 2-0-2-0 tempo (2 seconds up, 2 seconds down) without resting at the bottom.
4. Complete all repetitions on one side before switching to the other side.

Form checklist

• Keep your hips stacked vertically; do not let the top hip rotate backward toward the floor.
• Maintain a 'long' waist by engaging your obliques to prevent your torso from collapsing into the ball.
• Keep the moving leg fully locked at the knee with the toe pointed to maintain tension.
• Ensure your neck remains neutral, looking straight ahead rather than down at your feet.

Pro tips

• Focus on 'reaching' your leg away from your body as you lift to maximize the engagement of the gluteus medius and minimize hip flexor involvement.
• Visualize your obliques pulling your ribcage toward your hip bone to create a rock-solid foundation for the leg movement.

Make it harder

• Perform small clockwise and counter-clockwise circles at the top of the movement before tapping the floor.
• Add light ankle weights to increase the resistance on the hip abductors.

Frequently asked

What muscles does the ballerina foot tap adduction work?

The ballerina foot tap adduction primarily targets the glutes and obliques, and also works the adductors and quadriceps as secondary muscles.

What equipment do you need for the ballerina foot tap adduction?

The ballerina foot tap adduction requires no equipment — just your body weight.

Is the ballerina foot tap adduction good for beginners?

Yes. The ballerina foot tap adduction is a beginner-friendly movement and a strong foundation to build on.

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