Exercise guide
V Sit Toe Tap
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
This dynamic core exercise challenges stability and balance while targeting the rectus abdominis and obliques through a controlled alternating movement. It effectively strengthens the hip flexors and deep core stabilizers by maintaining a constant isometric hold in the torso.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, then lean your torso back to a 45-degree angle while keeping your spine neutral.
- Lift your feet off the floor with shins parallel to the ground, balancing on your sit bones in a 'V' shape.
- Extend your arms forward at shoulder height or place your hands lightly on the floor behind you for extra support.
How to do it
- Inhale and slowly lower one foot toward the floor, tapping your toes lightly while keeping the other leg and torso perfectly still.
- Exhale as you use your lower abdominals to lift the leg back to the starting 'V' position.
- Repeat the movement with the opposite leg, alternating sides in a slow, controlled tempo.
Form checklist
- Maintain a proud chest and neutral spine; do not allow your lower back to round.
- Keep the angle of your torso constant throughout the entire set.
- Ensure the movement occurs at the hip joint rather than just bending the knee.
- Keep your neck relaxed and gaze forward to avoid cervical strain.
Pro tips
- Focus on the 'hollow body' sensation by pulling your navel toward your spine to maximize deep abdominal engagement.
- Minimize any rocking or swaying of the upper body to force the core to work harder as a stabilizer.
Make it harder
- Perform the toe taps with straight legs to increase the lever length and resistance.
- Hold a light medicine ball or dumbbell at chest level to add resistance and further challenge your balance.
Frequently asked
- What muscles does the v sit toe tap work?
- The v sit toe tap primarily targets the abs and obliques, and also works the erector spinae, glutes, and hamstrings as secondary muscles.
- What equipment do you need for the v sit toe tap?
- The v sit toe tap requires no equipment — just your body weight.
- Is the v sit toe tap good for beginners?
- The v sit toe tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.