How To Do Lunge Taps Video

Lunge taps are a great glute workout and will also work the leg muscles. Learn how to do lunge taps from a certified personal fitness trainer in this exercise video.

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Drop to 90 degree angle
Toe to opposite heel
Minimize upper body motion
Increase difficulty with steps

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Amy McCauley has been a certified personal fitness trainer since 1995. She specializes in pilates, combat cardio, core conditioning and overall strength training. She works with clients ranging in age from 16 - 69. She has worked at Gold's Gym in Wilmington, NC since 2006. She loves her job because it gives her the opportunity to change peoples' lives in a positive way.

Hi. I'm going to demonstrate how to do lunge taps, and what we really are going to focus on are the glutes. So you're going to drop down into a 90-degree angle from your ankle to your knee to your hip. It's going to be a 90 degree angle. Hands on the hips, shoulders back. You want the chest open, straight in line with the ceiling. We're drawing the toe to the opposite heel and then straight back. What we want to avoid is coming up and dropping back down. Think about sinking down in that muscle. Engage quadricep, hamstring and glute. Tap it straight up and draw it straight back. So there's very little motion from the upper body to the head to the shoulders, all the way down to your hips. Think about somebody sitting on your shoulders and you don't want to drop him off. Tap, draw it back. This is a really good exercise for your glutes. The leg that is in the front, you're going to feel a little bit in your quad but it's more so working into your glute. So what you want to think about, drop down into that 90-degree angle, get really deep, chest up, shoulders back and tap. If you want to make this a little bit harder, get a step with about two to three risers to elevate your foot up into that 90-degree angle. This really, really works those glutes. Lift that chest up. Touch and pull back. Just make sure that your knee doesn't shoot over your toe when you tap forward. Stay loaded and this will really get into those glutes. You want to do between 8 to12 repetitions, two to three sets, switch legs. Your heart rate is going to come up, that's good. Burn some calories, and we're on to quadriceps and glutes together. So try those lunge taps and see what you think.

How to Do Lunge Taps Video

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