Tap Tap Squat: Understanding, Benefits, and Proper Execution

What is a tap tap squat?

The tap tap squat is an advanced squat variation characterized by one or more brief, controlled "bounces" or re-dips at the bottom of the squat, just after reaching full depth, before initiating the upward movement. This technique aims to enhance strength, stability, and proprioception in the deepest range of motion.

Understanding the Tap Tap Squat

The tap tap squat, sometimes referred to as a "pause squat with bounce" or "double bounce squat," introduces a unique dynamic element to the traditional squat. Unlike a standard squat where the ascent begins immediately after reaching depth, or a pause squat which emphasizes an isometric hold, the tap tap squat involves a momentary, controlled yielding and re-extension at the very bottom. This "tap" or "bounce" is not a loss of control, but rather a deliberate, small-range oscillation performed while maintaining tension and core bracing. It's crucial to distinguish this from uncontrolled bouncing, which can be dangerous.

Muscles Engaged

The tap tap squat engages a comprehensive array of lower body and core musculature, similar to a traditional squat, but with an amplified emphasis on certain areas due to the unique bottom-range action:

• Quadriceps: (Rectus Femoris, Vastus Lateralis, Vastus Medialis, Vastus Intermedius) – Primarily responsible for knee extension, especially during the ascent from the deep squat. The "tap tap" places significant demands on their ability to absorb and re-apply force.
• Glutes: (Gluteus Maximus, Medius, Minimus) – Key for hip extension and external rotation, driving the upward movement and stabilizing the pelvis. The deep range of motion and the "tap" further activate these muscles.
• Hamstrings: (Biceps Femoris, Semitendinosus, Semimembranosus) – Act as knee flexors and hip extensors, co-contracting with the quadriceps for knee stability and assisting the glutes in hip extension.
• Adductors: (Adductor Magnus, Longus, Brevis) – Crucial for hip stability and assisting in hip extension, particularly in the deep squat.
• Calves: (Gastrocnemius, Soleus) – Provide ankle stability and contribute to the push off the floor.
• Core Muscles: (Rectus Abdominis, Obliques, Transverse Abdominis, Erector Spinae) – Essential for maintaining a rigid torso, protecting the spine, and transferring force effectively throughout the movement. The dynamic nature of the "tap tap" demands superior core bracing.

Benefits of Incorporating Tap Tap Squats

Integrating tap tap squats into your training regimen can offer several distinct advantages for strength, performance, and muscle development:

• Enhanced Bottom-Range Strength: The repeated yielding and re-extension at the deepest point of the squat directly targets and strengthens the muscles responsible for overcoming the "sticking point" often encountered just out of the hole.
• Improved Proprioception and Body Awareness: The need for precise control during the "tap tap" forces greater awareness of body positioning, joint angles, and muscle activation throughout the full range of motion.
• Increased Time Under Tension (TUT): The brief pauses and re-dips at the bottom prolong the duration that the working muscles are under load, which can be beneficial for hypertrophy and muscular endurance.
• Greater Muscle Activation: The dynamic nature of the "tap tap" can lead to higher recruitment of motor units, particularly in the quadriceps and glutes, compared to a static pause.
• Addressing Mobility Restrictions (Carefully): For individuals with adequate foundational mobility, the controlled re-dips can, over time, help to gently improve comfort and control in the deepest squat positions, though this should not be forced.
• Versatile Training Tool: It can be used with various loads (bodyweight, goblet, barbell) and integrated into different parts of a workout.

How to Perform a Tap Tap Squat (Step-by-Step)

Proper execution is paramount to maximize benefits and minimize injury risk.

1. Setup:
   • Assume your standard squat stance (feet hip-to-shoulder width apart, toes slightly pointed out).
   • Ensure the bar (if used) is positioned comfortably and securely on your back or front rack.
   • Take a deep breath, brace your core tightly as if preparing for a punch, and pull the bar down onto your back to create tension.
2. Descent:
   • Initiate the squat by simultaneously breaking at the hips and knees, as if sitting back and down.
   • Maintain a neutral spine, engaged core, and knees tracking over your toes.
   • Descend with control until you reach your full, comfortable squat depth (crease of the hip below the top of the knee).
3. The "Tap Tap" Action:
   • Upon reaching full depth, perform a small, controlled, brief re-dip or "bounce." This is not an uncontrolled rebound, but a purposeful, short range of motion (e.g., 1-2 inches down, then immediately back up 1-2 inches).
   • You can perform one "tap" or multiple ("tap tap"). The key is to maintain tension and control throughout. Do not completely relax at the bottom.
4. Ascent:
   • Immediately after the final "tap," drive powerfully upwards, pushing through your heels and midfoot.
   • Maintain core bracing and a stable torso throughout the ascent.
   • Return to the starting standing position, fully extending hips and knees.
5. Breathing Cues: Inhale on the descent, hold your breath and brace through the "tap tap" and initial ascent, then exhale towards the top.

Common Mistakes to Avoid:

• Uncontrolled Bouncing: Letting gravity take over and bouncing uncontrollably off your ligaments. This is dangerous and negates the benefits.
• Loss of Core Bracing: Allowing the lower back to round (butt wink) or the torso to collapse during the "tap tap."
• Excessive Range of Motion in the Tap: The "tap" should be a small, controlled movement, not another full re-squat.
• Relaxing at the Bottom: You must maintain muscular tension throughout the entire movement, especially during the "tap."

Variations and Progression

The tap tap squat can be adapted using various loads and tempos:

• Bodyweight Tap Tap Squat: Excellent for beginners to master the movement pattern and control before adding external load.
• Goblet Tap Tap Squat: Holding a dumbbell or kettlebell against your chest allows for easy load adjustment and reinforces an upright torso.
• Barbell Tap Tap Squat (Front or Back): The most challenging variations, requiring significant core strength and stability. Start with lighter loads than your usual squat.
• Tempo Tap Tap Squat: Experimenting with the speed of the descent, the duration of the "tap," and the speed of the ascent can further alter the stimulus. For example, a slow descent into a quick "tap tap."

Who Should Consider Tap Tap Squats?

Tap tap squats are generally best suited for:

• Intermediate to Advanced Lifters: Individuals with a solid foundation in traditional squat mechanics and adequate mobility.
• Athletes with Sticking Points: Those who consistently struggle to get out of the bottom of their squats.
• Individuals Seeking Hypertrophy: The increased time under tension and novel stimulus can contribute to muscle growth.
• Athletes Needing Explosive Power from Depth: Sports requiring rapid changes of direction or powerful jumps from a deep stance can benefit from the dynamic strength developed.

Safety Considerations and When to Avoid

While beneficial, the tap tap squat is not for everyone and requires careful application:

• Joint Health: Individuals with pre-existing knee, hip, or spinal issues should approach this variation with extreme caution or avoid it entirely, as the dynamic nature at the bottom can place additional stress on joints.
• Appropriate Loading: Always start with very light loads, even bodyweight, to master the technique. Never attempt maximal loads with tap tap squats.
• Not for Beginners: Mastering the basic squat, pause squat, and developing foundational strength and mobility should precede attempts at tap tap squats.
• Listen to Your Body: Any sharp pain, especially in the knees or lower back, is a sign to stop immediately.

Integrating Tap Tap Squats into Your Training

• As a Warm-up: Bodyweight or very light goblet tap tap squats can serve as an excellent dynamic warm-up to prepare the lower body and core for heavier squatting.
• Accessory Work: Perform 2-3 sets of 6-12 repetitions with moderate loads after your main squat lifts.
• Main Movement (Lighter Days): On lighter training days, tap tap squats can be programmed as your primary squat variation with a focus on technique and controlled movement.
• Programming: Due to their demanding nature, integrate them judiciously. Consider using them for 4-6 week blocks to address specific weaknesses, then cycle them out.

Conclusion

The tap tap squat is a sophisticated and effective squat variation that, when performed correctly, can significantly enhance lower body strength, control, and muscle development, particularly in the critical bottom range of motion. It demands precision, discipline, and a strong foundation in basic squat mechanics. By understanding its purpose, executing it with proper form, and applying it intelligently within your training program, you can leverage the tap tap squat as a powerful tool to overcome plateaus and build a more resilient and powerful squat.