Seated Over Th Legs Dumbblell Taps
Targets the lower back and glutes while improving core stability
BackIntermediateStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — sit on the edge of a bench with feet flat on the floor, holding a dumbbell in each hand.
- Step 2: Initiation — engage your core and maintain a straight back.
- Step 3: Main movement — lift the dumbbells and tap them over your thighs, focusing on controlled movement.
- Step 4: End position — briefly hold the contraction before returning to the starting position.
- Step 5: Return — slowly lower the dumbbells back to the starting position, keeping control throughout the movement.
- Step 6: Breathing reminder — exhale as you tap the dumbbells over your thighs and inhale as you return to the starting position.
- Step 7: Safety note — avoid using momentum or jerking the dumbbells, and maintain a stable core throughout the exercise.
Equipment
- Dumbbells
Coaching tips
Benefits
Targets the lower back and glutes while improving core stability
Common mistakes
Letting the back arch or using momentum instead of controlled movement
Make it harder
Increase the weight of the dumbbells or add more sets
Make it easier
Decrease the weight of the dumbbells or reduce the number of sets
Breathing
Exhale on tap, inhale on return
Build a workout with this exercise
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Beginner · 3 sets × 8-10 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.