Seated Alternate Foot Taps On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Place your hands on the sides of the chair seat for stability or cross them over your chest to increase the challenge.
3. Engage your core by pulling your belly button toward your spine and maintaining a neutral spine.

How to do it

1. Exhale as you lift one foot off the floor, bringing your knee slightly upward while keeping the leg bent.
2. Tap your toes lightly on the floor in front of you or on a small target, maintaining a controlled tempo.
3. Inhale as you return the foot to the starting position and immediately repeat the movement with the opposite leg.
4. Continue alternating legs, ensuring your torso remains stationary and upright throughout the set.

Form checklist

• Keep your back straight and avoid leaning back against the chair.
• Ensure the movement comes from the hip and lower abs rather than just the lower leg.
• Keep your shoulders relaxed and away from your ears.
• Maintain a steady rhythm without using momentum to swing your legs.

Pro tips

• Focus on the mind-muscle connection by visualizing your lower abdominals doing the work to lift your thigh.
• Slow down the descent of the foot to increase time under tension for the hip flexors and quads.

Make it harder

• Perform the movement without letting your feet touch the ground between repetitions (hovering taps).
• Extend your legs further out in front of you to increase the lever length, placing more demand on the core.

Frequently asked

What muscles does the seated alternate foot taps on a chair work?

The seated alternate foot taps on a chair primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the seated alternate foot taps on a chair?

The seated alternate foot taps on a chair requires no equipment — just your body weight.

Is the seated alternate foot taps on a chair good for beginners?

Yes. The seated alternate foot taps on a chair is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals