Supine Toe Taps – Gentle Core Strength for Spinal Support

If you want a low-impact exercise that protects your lower back and strengthens your deep core, Supine Toe Taps are perfect.

To do Supine Toe Taps:

• Lie on your back with your knees bent at 90° and feet off the floor.
• Press your lower back into the ground.
• Slowly lower one foot down toward the floor, keeping your core tight.
• Lightly tap the floor, then return to the starting position and switch sides.
• Do 10–12 reps per side.

If it’s too hard:

• Don’t go all the way to the floor—just lower halfway.
• Keep the movement slower to maintain control.

Problems and pitfalls:

• Letting your lower back lift—this takes the work away from your core.
• Moving too fast—slower is more effective here.
• Holding your breath—keep a steady breathing rhythm.

This exercise is a great addition to the other core exercises. This exercise combined with walking it can have great benefits for your back pain.

Why it matters for golfers: This exercise builds lower core stability and helps train the body to maintain posture while your legs move. It’s especially useful for protecting the lower back during rotation and walking the course.