Ankle Tap Push Ups | Illustrated Exercise Guide

Primary muscles: Core
Secondary muscles: Chest, shoulders, arms, thighs, glutes, calves
Equipment: No equipment

Ankle Tap Push Ups Instructions

1. Start in a push up position, with your hands under your shoulders and your legs extended back.
2. Start bending your elbows and lower your chest until it’s just above the floor.
3. As you push back to the starting position, lift your hips, and touch your left ankle with your right hand.
4. Return to the push up position and repeat on the opposite side.
5. Keep alternating sides until the set is complete.

Proper Form And Breathing Pattern

Engage your core and your glutes, maintain a neutral spine, and breathe out as you push yourself back up and touch the ankle. Keep the movement fluid, and inhale as you lower the hips and return to the push up position.

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Exercise Benefits

The ankle tap push ups challenges your coordination and balance and works your whole body. This move gets your heart pumping, strengthens the muscles and helps you burn a ton of calories in a short period of time.

Ankle Tap Push Ups Demonstration

Sets And Reps

Practice doing push ups and the inverted v plank first. Once you’re comfortable with your exercise form, advance to ankle tap push ups and start with 30 sec sets or do 10 to 15 reps.

Calories Burned

To calculate the number of calories burned doing ankle tap push ups, enter your weight and the duration of the exercise:

Related Full Body Exercises

Try these other full body exercises to get your heart rate up and burn even more calories:
Kick crunch
Skating Windmill
Glute bridge overhead reach
Surfer burpees

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