How to do the Heel Taps
Primary: Core · also works Obliques.
Heel taps are a core-strengthening exercise that primarily target the abs and obliques. This exercise requires you to lie on your back with your feet flat on the floor and knees bent, while you alternate tapping your heels with your hands. It helps to build core stability and enhance muscle endurance. Heel taps are suitable for all fitness levels and can be easily modified to increase or decrease the intensity.
Step by step
- 1
Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
- 2
Extend your arms down by your sides with your palms facing in.
- 3
Engage your core and lift your head, neck, and shoulders slightly off the ground.
- 4
Reach toward your right heel with your right hand, then alternate reaching toward your left heel with your left hand.
- 5
Continue to alternate sides in a controlled manner.
Coaching cues
- Keep your core engaged throughout the exercise.
- Avoid pulling on your neck or head; use your core muscles to lift your shoulders.
- Focus on maintaining a steady and controlled movement instead of rushing through the reps.
Sets, reps and where it fits
Muscle
3–4 × 15–30
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 15–30
rest 45–60 s
Heel Taps alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Heel Taps work?
Primary: Core. Secondary: Core, Obliques
How many sets and reps of Heel Taps should I do?
For muscle: 3–4 sets of 15–30 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Heel Taps?
Same movement pattern, different equipment: Bicycle Crunch, Bird Dog, Crunch, Dead Bug, Flutter Kick, Lying Leg Raise.
Is the Heel Taps good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.