Woman doing the toe taps exercise in the woods using a fallen tree

Strengthen the muscles that move and support the joints of the lower body. Toe Taps help restore (or enhance) agility while also strengthening the muscles that move and support the joints of the lower body. Read on to learn the benefits of toe taps, how to do the exercise, and some variants to try if you’re looking to take it up or down a notch.



Toe taps are a cardiovascular exercise that trains your agility. It will get your heart pumping and improve your speed, coordination, and balance. 

On top of that, doing toe taps will strengthen the lower body (including calves, quads, glutes, and hamstrings) and the core. 

This exercise will be a great addition to a warm-up routine, leg day, or as a starter exercise on your way to box jumps. If you play soccer, they’re a great addition to your drills. And last but not least, as toe taps test your balance, agility, and strength, they can be beneficial as part of a rehabilitation plan following ankle injury or surgery. 


How to do toe taps

You will need an exercise step, a BOSU ball, or a similar object to perform this exercise. The step should be 25-30 cm tall. Going too high can impact your balance and move the bulk of the work to your hip flexors. Going lower will reduce the intensity of the exercise. 

  1. While facing the step, stand upright with your feet spread hip-width apart. 
  2. Place one foot on the step with the other on the floor, alternating their positions. Start slowly to get the hang of the motion, then quicken your pace.
  3. When doing toe taps quickly, spring up with both feet to switch their positions.
  4. Adjust your pace according to your ability and repeat as instructed or tolerated.


Some variants to try

Lower platform: this will still test your balance but will trun toe taps into a less intensive cardio workout.

Seated taps: If you have significant balance issues, try the exercise seated. 

Weighted taps: Strap on a pair of ankle weights or hold a pair of dumbbells to give your legs and core more of a challenge.

Moving taps: If agility and balance are your primary goals, do taps with a BOSU ball. Move around the ball as you switch your feet. Do 15 seconds clockwise and 15 counter-clockwise. 


Support your toe taps

Sore ankles? Excessive stress or movement beyond the body’s natural limitations can result in a sprained ankle, causing damage to the joint, the joint capsule, or the ligaments in the ankle. If you're suffering from ankle pain, the MalleoTrain Ankle Brace could aid in injury prevention and recovery. 

  • Compression reduces the rate of muscle fatigue 
  • It improves your awareness of how your body moves throughout the squat
  • It activates the muscles to protect the ankle better
  • And the brace’s figure 8 strap adds another layer of stability


If you require assistance selecting the right product for your needs or wearing the brace, call us on 098015660 or contact us via live chat.

Do you have private health? Most private health extras will cover Bauerfeind Products. Check to see if yours is included. Bauerfeind Private Health Insurance Inquiry.  

This information is provided for general information purposes and should not be relied on as a substitute for medical advice, evaluation or care from a qualified and licensed healthcare provider. The information contained here should not be considered a plan of care or physical therapy.


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