{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Tabletop Toe Tap",
      "kind": "common"
    },
    {
      "text": "Lying Toe Tap",
      "kind": "common"
    },
    {
      "text": "Dead Bug Toe Tap",
      "kind": "common"
    },
    {
      "text": "Toe Taps",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "rectus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "transversus-abdominis",
        "role": "prime-mover"
      },
      {
        "muscle": "obliques",
        "role": "synergist"
      },
      {
        "muscle": "iliopsoas",
        "role": "synergist"
      },
      {
        "muscle": "rectus-femoris",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "hip",
        "actions": [
          "extension",
          "flexion"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "calisthenics",
      "pilates",
      "rehabilitation"
    ],
    "movement_patterns": [
      "anti-extension"
    ],
    "mechanics": "isolation",
    "force": "static",
    "kinetic_chain": "open",
    "laterality": "alternating",
    "planes": [
      "sagittal"
    ],
    "contraction": [
      "dynamic",
      "isometric"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "mat"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1425"
  },
  "id": "oec:supine-toe-tap",
  "instructions": {
    "setup": [
      "Lie face up on an exercise mat with your arms resting at your sides, palms facing down.",
      "Lift your legs into a tabletop position with hips and knees both bent to ninety degrees and shins parallel to the floor.",
      "Brace your core, gently pressing your lower back flush against the floor to establish a stable pelvis."
    ],
    "steps": [
      "Hinge at the hip to lower one foot toward the floor in a controlled arc, keeping the knee locked at ninety degrees.",
      "Gently tap the floor with your toes without resting your weight on the ground.",
      "Engage your deep core to raise the leg back to the tabletop starting position.",
      "Repeat the movement with the opposite leg."
    ],
    "breathing": "Inhale as you lower the leg toward the floor, and exhale forcefully through your mouth as you return it to tabletop.",
    "cues": [
      "Keep the ninety-degree bend in the knee.",
      "Move from the hip, not the knee.",
      "Glue your lower back to the mat."
    ],
    "common_faults": [
      {
        "fault": "Arching the lower back off the floor as the leg lowers.",
        "correction": "Only lower the leg as far as you can maintain abdominal bracing and spinal contact with the floor."
      },
      {
        "fault": "Bending or straightening the knee instead of moving through the hip joint.",
        "correction": "Keep your knee locked at ninety degrees so the entire thigh rotates from the hip."
      }
    ],
    "safety": {
      "precautions": [
        "Stop if you experience sharp pain or discomfort in your lumbar spine."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "per-side"
  },
  "name": "Supine Toe Tap",
  "previous_ids": [
    "oec:toe-taps"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Toe Taps",
        "url": "https://wger.de/en/exercise/1425/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "hpmbala@gmail.com"
      }
    ]
  },
  "relations": [
    {
      "type": "progression-of",
      "target": "oec:abdominal-bracing"
    },
    {
      "type": "progression-of",
      "target": "oec:posterior-pelvic-tilt"
    },
    {
      "type": "regression-of",
      "target": "oec:dead-bug"
    }
  ],
  "setup": {
    "position": "supine"
  },
  "status": "active",
  "summary": "A supine core stability exercise where alternating feet are lowered from a tabletop position to tap the floor while maintaining a braced, neutral spine."
}