Warm-up · Upper legs

Box step taps

Target Hip flexors  ·  Equipment Box  ·  Level Beginner  ·  Reps 6

Box step taps is a beginner-level warm-up movement targeting the hip flexors, written in Posecode, a small open-source language that capable language models can use to describe human movement as text. Authored joint targets and reach-IK solves are constrained to Posecode's configured per-axis bounds. Those bounds constrain the visualization, but they do not certify that a complete movement is safe or clinically correct. This page documents a code example; it is not exercise instruction.

Movement phases

Phase cues are display-only coaching text. The executable joint and contact directives in the source below determine the animation.

1. Right tap0.6s · settle Tap the right foot lightly on top of the box
2. Right down0.5s · drive Return the right foot to the floor
3. Left tap0.6s · settle Tap the left foot on the box
4. Left down0.5s · drive Back to the floor: keep a light, quick rhythm

The .posecode source

This is the exact text used by the linked playground animation: phases and joint angles, not 3D transforms.

posecode exercise "Box step taps"
  rig humanoid
  prop box
  pose start = standing

  step "Right tap" 0.6s settle:
    hip_right: flex 70
    knee_right: flex 90
    ankle_right: plantarflex 50
    pin: foot_left floor
    cue "Tap the right foot lightly on top of the box"

  step "Right down" 0.5s drive:
    hip_right: flex 0
    knee_right: flex 0
    ankle_right: plantarflex 0
    ground-lock: foot_left
    reach: foot_right floor
    cue "Return the right foot to the floor"

  step "Left tap" 0.6s settle:
    hip_left: flex 70
    knee_left: flex 90
    ankle_left: plantarflex 50
    pin: foot_right floor
    cue "Tap the left foot on the box"

  step "Left down" 0.5s drive:
    hip_left: flex 0
    knee_left: flex 0
    ankle_left: plantarflex 0
    ground-lock: foot_right
    reach: foot_left floor
    cue "Back to the floor: keep a light, quick rhythm"

  repeat 6

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