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Upper Legs · Body Weight
Bouncing Inner Thigh Tap
Bouncing Inner Thigh Tap is an intermediate compound strength exercise that works the quads (upper legs), with the shoulders and calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Quads
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
Secondary muscles
- Shoulders · Deltoids
- Calves · Gastrocnemius, Soleus
How to do Bouncing Inner Thigh Tap
- Stand with your feet shoulder-width apart and your arms extended by your sides at shoulder level.
- Rotate your torso to touch the inside of your right thigh with your left hand, slightly bending your knees as you do so.
- Return to the starting position and repeat the movement on the opposite side, rotating your torso to touch the inside of your left thigh with your right hand, slightly bending your knees.
- Continue alternating sides for the desired number of repetitions or duration.
Form tips
- Keep your gaze forward to help maintain balance and proper alignment.
- Engage your core muscles to support the rotational movement and protect your lower back.
- Perform the exercise at a controlled pace to ensure proper form and muscle engagement.
Bouncing Inner Thigh Tap alternatives
More quads exercises
Bouncing Inner Thigh Tap FAQ
What muscles does Bouncing Inner Thigh Tap work?
Bouncing Inner Thigh Tap mainly works the quads in the upper legs (Quadriceps Femoris, Biceps Femoris, Semitendinosus and Semimembranosus). The shoulders and calves work as secondary muscles.
What equipment do you need for Bouncing Inner Thigh Tap?
None. Bouncing Inner Thigh Tap is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bouncing Inner Thigh Tap should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bouncing Inner Thigh Tap good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Bouncing Inner Thigh Tap burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Bouncing Inner Thigh Tap?
Other exercises for the quads include Barbell Lunges, Sumo Squat Over Shoulder Resistance Band, Dumbbell Cossack Squats (Version 2) and Bulgarian Split Squat Cable Resistance Band.
For developers
Use Bouncing Inner Thigh Tap in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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