Prone Plyo Box Toe Tap
Improves lower back stability and explosive power
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Assume a prone plank position with hands under shoulders and toes on the ground.
- Step 2: Place feet on the edge of a plyo box with heels hanging off.
- Step 3: Engage core and keep body straight, then tap toes on the ground in front of the box.
- Step 4: Quickly return to the starting position.
- Step 5: Focus on controlled movements and avoid letting hips sag.
- Step 6: Breathe naturally and smoothly throughout the exercise.
- Step 7: Start with a lower box and increase height as you build confidence.
Equipment
- Plyo Box
Coaching tips
Benefits
Improves lower back stability and explosive power
Common mistakes
Letting hips sag or arch excessively
Make it harder
Increase box height or add a weight vest
Make it easier
Use a lower box or substitute with a bodyweight-only plank
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 12-15 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.