How to Do a Ankle Tap Push Up

  1. Begin in a high plank position with your hands under shoulders and body in a straight line.
  2. Perform a standard push-up by lowering your chest toward the floor.
  3. As you push back up, lift one hand and tap the opposite ankle, then return to plank and repeat on the other side.

Muscles Affected


Primary muscles: Chest, triceps, core

Secondary muscles:Shoulders, obliques

Equipment: None

Band Reverse Plank

Proper Form And Breathing Pattern

Keep your hips stable and core tight throughout the movement. Inhale as you lower into the push-up. Exhale as you push up and tap your ankle.


Sets And Reps

Do 2–3 sets of 8–12 reps per side.

Benefits of Ankle Tap Push Up

  1. Combines upper body strength with core engagement and flexibility.
  2. Improves functional mobility and enhances coordination.