Three Benefits To Alternating Plank Toe Taps

alternating plank toe tap
Have a great workout!

Having tight hamstrings and calves are never any fun. That’s why we often use plank toe taps during our warms ups! In this short article we will share with you the proper form so you can:

  • Activate your core
  • Lengthen your hamstrings
  • Get warmed up for you workout!

Love core workouts? Check out our free five day ab course by clicking here.

How To Perform Alternating Plank Toe Tap

A.) Start in a plank position: hands and arms directly underneath shoulder joint, feet should be hip width stance, body should maintain a hollow body position.

B.) Begin the movement by reaching one hand down to the opposite foot. (Left hand reaches for right foot).

C.) Tap the foot you reach for with your hand and return to hollow body position.

D.) Repeat on the other side.

E.) Avoid any shifting of the hips, avoid losing tightness throughout midline. 

Check out the video to learn the proper form

Plank Toe Tap Benefits:

It’s an exercise that is very similar to downward dog which is one of my favorites for stretching my calves and upper back. The plank toe tap is more active. This is often done in a warm up, here are some benefits:

  1. A strong core is our first focus at K Squared Fitness and this is a great exercise to strengthen your core.
  2. Lengthen and strengthen your hamstrings.
  3. Awesome variation of a plank. 

If you have tight hamstrings try this stretch, it’s the best ever to take pressure off of your back and stretch your hamstrings.

Plank Toe Taps Muscles Worked

It’s a bodyweight exercises that helps you activate your core, lengthen your hamstrings and if you do it properly (as shown in the screenshot above) and press your heels down you can get a great calf stretch!

Sample Warm Up (4 Minutes):

Below is a sample workout pulled from our fitness app and our “K2 Executive Program” which is geared for those who are working out at home and don’t have a lot of equipment.

What you need:

  • Kettlebell and a pair of dumbbells!

Two sets: Perform each exercise x 20 seconds and rest x 10 seconds before starting the exercise. 

  1. Alternating Plank Toe Tap
  2. Kettlebell Swing
  3. L SIt Press
  4. DB Thruster

Anytime you do a “tabata” style warm up/workout it will get your heart rate up quick! The combination of the plank toe taps, kettlebell swings, press, and thrusters hits every muscle in your body!

plank toe taps
Want more awesome workouts you can do from home? Click on the photo 🤪


We utilize plank toe taps in our warm ups to help “activate” your core, lengthen your hamstrings & calves. It’s a great exercise that can be done from anywhere and is a variation of downward dog.

We shared with you a sample warm up to do before your next workout!

If you love core workouts then check out our free five day ab course by clicking here.


Keep training hard and comment below if you have any questions for us. We are passionate personals trainers who are here to help you reach your fitness goals!

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