Bent Leg Toe Taps

Level 2

Foundations of Movement

What will this movement help with?

  • Improves posture
  • Improves spinal health
  • Reduces the chances of lower back pain and injury
  • Strengthens the core and overall body strength

Muscles worked

  • Abdominals (your core/tummy muscles)
  • Psoas (your hip muscles)


We’re coming down to the floor for this one so you may want a mat, a towel or even a jumper to lie on


16-20 Repetitions

Step 1

Lie down on the floor with your feet just wider than hip width apart and lifted off the floor in line with your knees (approx 90 degrees at the knee)

Step 2

If you feel like your back is arched up and off the ground, put a jumper or a towel under your hips to lift them up and push your back flat against the floor

Step 3

Brace your tummy and pull it in towards your spine

Step 4

Slowly, tap the toes of one foot down to the floor in front of you

Step 5

Return to your starting position and repeat with your other leg


  • Keep your tummy braced at all times
  • If you feel pain in your lower back, don’t lower your foot all the way to the floor just hover it above the floor and return to the start. If this still hurts your back, please consult a physio before proceeding

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