Step by step instructions, muscle activation and variants for the Alternate Ankle Tap Under (Sit against Wall).
A seated hip-flexor and core exercise performed with your back flat against a wall. You alternate lifting each knee and reaching the opposite hand under it to tap the ankle, while the wall contact keeps your torso upright and the alternating reach challenges hip-flexor strength and lateral core control.
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The Alternate Ankle Tap Under (Sit against Wall) is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.