Exercise guide
Sitting Opposite Tap
- Beginner
- Isolation
- Rep-based
- Shoulders
- Upper arms
- Waist
The Sitting Opposite Tap is a beginner-friendly core exercise that builds rotational strength and stability by engaging the obliques and rectus abdominis. It also incorporates the shoulders and chest through dynamic reaching movements while maintaining a seated balance.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Sit tall with a neutral spine and extend your arms straight out to your sides at shoulder height.
- Lean your torso back slightly (about 20-30 degrees) to engage your core, keeping your chest lifted and shoulders down.
How to do it
- Exhale as you lift your right knee toward your chest while rotating your torso to reach your left hand across your body to tap your right foot or shin.
- Inhale as you return your leg and arm to the starting position with control, maintaining the slight backward lean.
- Repeat the movement on the opposite side, lifting your left knee and reaching with your right hand.
- Continue alternating sides at a controlled, rhythmic tempo.
Form checklist
- Keep your chest open and avoid rounding your shoulders or lower back.
- Ensure the rotation occurs at the waist to maximize oblique activation.
- Keep your core braced throughout the entire movement to protect your spine.
- Control the speed of your leg descent rather than letting it drop to the floor.
Pro tips
- Focus on the 'squeeze' in your midsection as your hand meets the opposite foot to enhance the mind-muscle connection.
- Keep your non-reaching arm active and extended to maintain balance and keep the deltoids engaged.
Make it harder
- Perform the movement with both feet hovering off the floor for the duration of the set to increase the stability challenge.
- Hold a light dumbbell or medicine ball to add resistance to the rotational reach.
Frequently asked
- What muscles does the sitting opposite tap work?
- The sitting opposite tap primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the sitting opposite tap?
- The sitting opposite tap requires no equipment — just your body weight.
- Is the sitting opposite tap good for beginners?
- Yes. The sitting opposite tap is a beginner-friendly movement and a strong foundation to build on.
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