Heel Taps
Bodyweight core exercise targeting obliques to build rotational strength and stability; performed lying supine with alternating side reaches to heels.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with knees bent, feet flat hip-width apart, and arms extended at sides with palms down.
- Engage core and lift head and shoulders slightly off the floor.
- Exhale and side-bend right to reach right hand toward right heel.
- Inhale and return to center with shoulders lifted.
- Exhale and side-bend left to reach left hand toward left heel.
- Inhale and return to center.
- Alternate sides in controlled motion.
Coaching Tips
Form Cues
- Keep lower back pressed down
- Tuck chin to chest
- Reach with oblique contraction
- Move slowly without momentum
- Eyes to ceiling
Breathing
Inhale as you return to center; exhale during each side reach while bracing core.
Tempo
2-0-2
Range of Motion
Lift shoulders just off floor; reach fingers to heels without arching lower back or straining neck.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Do not arch lumbar spine
- Tuck chin to prevent neck strain
- Perform slowly to maintain control
- Consult professional for pre-existing conditions
Spotting
No spotting required; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Pulling with neck
- Using momentum
- Letting shoulders drop
- Holding breath
When to Avoid
- Lower back pain
- Neck strain
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Basic spinal mobility
Build Up First
- Basic core engagement competency
Also known as
Alternate Heel Touches, Oblique Taps
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