Do Toe Taps on Boxes Work out Your Quads?

Firm quadriceps -- the group of four muscles in the front of your thigh -- give your upper legs a more shapely look and can improve your athletic performance. If you're involved in running and jumping sports, strong quads also absorb a lot of pressure, which is a boon for hip and knee health. Toe taps on a plyometric box are a high-energy, explosive body-weight exercise designed to boost quad strength. They offer other excellent benefits, as well.

  1. Quads Plus

    • Toe taps on a raised platform are a dynamic, compound exercise, meaning multiple muscle groups and joints work simultaneously. Your quads contract to flex your hip and straighten your knee, two actions that feature prominently in toe taps. In addition to working your quads, toe taps activate other torso and lower-body muscles. Your gluteus maximus, inner-thigh and calf muscles help drive the upward movement, and your abdominal, back, hip and hamstring muscles assist with stabilization. Because toe taps involve repeated flexion and extension of the hips and knees, they're effective at maintaining or increasing joint range of motion, which improves movement quality and protects you from injury.

    The Basics

    • To perform toe taps, stand facing a plyometric box, aerobic step with risers or stationary bench. Begin with both feet on the floor, your torso upright and your abs slightly engaged to support your lower back. Do a small, quick jump, landing with the ball of your right foot on the box and your left foot on the floor. Immediately jump again, quickly switching legs so the ball of your left foot is on the box and your right foot is on the floor. Continue alternating legs for up to a minute, maintaining a brisk, even pace and breathing normally. Let your arms pump naturally -- in opposition to your legs -- to assist with the movement.

    More Good Stuff

    • The high-intensity running motion of toe taps offers other benefits. When performed regularly and with excellent form, they develop balance, coordination, speed and agility, so they're great for athletes who require fast footwork. They improve overall body mechanics, boost knee, hip and ankle function and promote proper posture, which makes everyday activities easier and more comfortable to perform. Because toe tapping involves continuous, repetitive jumping, your heart and lungs also get a tremendous workout.

    Good to Know

    • Before performing toe taps, do a general cardio warm-up to raise your core body temperature and increase circulation to your arms and legs. Do high-knee marches or run in place for three to five minutes to accustom your body to the toe-tap movement pattern. When you're ready to up the intensity of toe taps, switch it up by working with a higher platform. After the exercise, stretch the muscles you worked to prevent tightening and soreness, including stretches for your quads, hamstrings, hip flexors, glutes and calves. If toe taps cause or increase hip or knee pain, stop the exercise to prevent injury. Minimize knee stress by maintaining control of your movements, keeping your hips back and down and landing softly. Avoid excessive forward thrust of the raised knee or hyperextension of the base knee.