Alternating Ankle Touch
Expert Advice
Keep your movements controlled and focus on engaging your core to maximize the effectiveness of this exercise.
How-to-do Steps
- Lie on your back with your knees bent and feet flat on the floor.
- Extend your arms along your sides, palms facing down.
- Lift your head and shoulders slightly off the ground.
- Reach your right hand toward your right ankle, then return to center.
- Reach your left hand toward your left ankle, then return to center.
- Alternate sides for the desired number of repetitions.
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Muscles Worked
Alternating Ankle Touch primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads20%
Hamstrings20%
Calves20%
Glutes20%
Abs20%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Alternating Ankle Touch work?
Alternating Ankle Touch primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Alternating Ankle Touch?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Alternating Ankle Touch suitable for beginners?
Alternating Ankle Touch is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
