Instructions

1

Lie flat on your back on a mat or floor with knees bent and feet flat on the ground, positioned about hip-width apart. Arms can be crossed over the chest or extended alongside the body.

2

Keep your lower back in neutral position with a slight curve. Engage your core and prepare to lift your upper body by bracing your abdominal muscles.

3

Slowly lower your torso back toward the starting position by extending your hips and legs, allowing the abdominal muscles to lengthen under tension. Maintain control throughout the lowering phase.

4

Drive through your heels and contract your abdominals to pull your knees toward your chest while lifting your upper body off the ground. Continue the movement until your torso and thighs form approximately a 90-degree angle, then return to starting position with control.

PRIMARY MUSCLESRectus Abdominis

SECONDARY MUSCLESIliopsoas, Rectus Femoris, Obliquus Externus Abdominis

EQUIPMENTBody weight

DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Lying Cross Ankle Tap stands out as a highly efficient Strength choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Allows for a natural movement path that closely mimics functional daily activities.
Improves overall Waist stability and proprioception during heavy loads.

Common Mistakes

Losing core tension, leading to poor spinal alignment and reduced power output.
Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
Using excessive momentum to swing the Body weight rather than controlling the eccentric phase.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Iliopsoas, Rectus Femoris, Obliquus Externus Abdominis to maintain control of the Body weight.

Beginner Tips

If you are new to the Lying Cross Ankle Tap , focus on mastering the movement pattern with zero weight before adding Body weight.

Lying Cross Ankle Tap