Heel Taps
CoreMuscles worked
obliquescore
- Equipment
- No equipment
- Level
- Beginner
- How much to do
- Work 30–45 seconds per interval.
How to do it
- Lie on your back with your knees bent, feet flat, and shoulders curled slightly off the floor.
- Keep your shoulders lifted and your core braced.
- Reach one hand toward the heel on the same side, bending through your waist.
- Return to center, then reach toward the opposite heel.
- Continue alternating sides at a controlled pace.
How to breathe
Breathe in as you lower, out as you push. Never hold your breath at the hardest point.
Common mistakes
Pulling on your neck with your hands. Rest your fingers behind your ears and lead with your ribs, not your elbows.
Rushing. Speed hides the range; slow down until the last rep looks like the first.
Stopping short of the ends. Half a rep trains half the muscle — go all the way to each end.
Frequently asked questions
- Which muscles do Heel Taps work?
- Heel Taps mainly work your obliques. They also engage your core.
- What equipment do you need for Heel Taps?
- None — Heel Taps are a bodyweight move you can do anywhere.
- Are Heel Taps good for beginners?
- Yes — Heel Taps are beginner-friendly. Start slow and keep your form clean.
- How long should you do Heel Taps for?
- Work 30–45 seconds per interval.