Rainbow Switching Toe Tap

Muscles worked

Setup

1. Stand with your feet hip-width apart, core engaged, and arms resting at your sides.
2. Maintain a tall posture with your shoulders pulled back and down.
3. Ensure you have sufficient space to step laterally and behind you on both sides.

How to do it

1. Step your right foot back and across your left leg into a curtsy lunge while simultaneously sweeping both arms in a wide overhead arc toward the right side.
2. Lightly tap your right toes on the floor behind your left heel, keeping the majority of your weight on the front leg.
3. Exhale as you push off the front foot and sweep your arms back over the top in a 'rainbow' motion to return to the center.
4. Immediately repeat the movement on the opposite side, alternating fluidly with a steady, rhythmic tempo.

Form checklist

• Keep your chest lifted and gaze forward throughout the entire movement.
• Ensure the front knee stays tracked over the mid-foot and does not collapse inward.
• Maintain a tight core to prevent excessive arching of the lower back during the overhead reach.
• Keep the toe tap light to ensure the working leg's glute and quad remain under tension.

Pro tips

• Focus on the 'reach' at the top of the rainbow arc to maximize engagement of the lats and obliques.
• Synchronize your breathing with the movement: exhale during the sweep and inhale as you transition through the center.

Make it harder

• Increase the depth of the curtsy lunge to further challenge the glutes and hamstrings.
• Hold a light pair of dumbbells or a medicine ball to increase the resistance on the shoulders and core.

Frequently asked

What muscles does the rainbow switching toe tap work?

The rainbow switching toe tap primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the rainbow switching toe tap?

The rainbow switching toe tap requires no equipment — just your body weight.

Is the rainbow switching toe tap good for beginners?

The rainbow switching toe tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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