Against-Wall 90-Degree Heel-Tap
Strengthen your core with Against-Wall 90-Degree Heel-Tap! Improve stability and rotation with this simple yet effective exercise.
The Against-Wall 90-Degree Heel-Tap mainly works the core, with help from the back, lower back and traps. No equipment needed: it uses just your bodyweight.
Against-Wall 90-Degree Heel-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lats (latissimus dorsi); Mid Traps (trapezius, middle fibers); Spinal Erectors (erector spinae); Lower Back (quadratus lumborum)
Against-Wall 90-Degree Heel-Tap Variations and Alternatives
How to do the Against-Wall 90-Degree Heel-Tap
90-Degree Heel Touch Against Wall
Positioning:
Start Position: Sit on the floor facing a wall. Position yourself about 1-2 feet away from the wall.
Leg Position: Bend your knees at a 90-degree angle, placing your feet flat on the floor.
Back Position: Lean back slightly, ensuring your back is straight and your shoulders are pulled back.
Movement:
Reach: Lift your feet off the ground and bring your knees towards your chest. Hold onto your ankles or shins for support.
Touch: Rotate your torso to one side and extend your arm to touch the wall next to you, with your fingertips or palm meeting the wall.
Return: Rotate back to the center, and then repeat on the other side.
Repetitions: Alternate sides for a set amount of repetitions (e.g., 10-15 touches on each side), ensuring you maintain controlled movements throughout.
Tips:
Keep your core engaged to stabilize your body.
Move slowly to avoid straining your back or neck.
Breathe steadily during the exercise.
Against-Wall 90-Degree Heel-Tap FAQs
What muscles does the Against-Wall 90-Degree Heel-Tap work?
The Against-Wall 90-Degree Heel-Tap mainly works the core, with help from the back, lower back and traps. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Against-Wall 90-Degree Heel-Tap?
None. The Against-Wall 90-Degree Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Against-Wall 90-Degree Heel-Tap variations and alternatives?
Similar exercises include the 90-Degree Heel-Tap, Alternating Against-Wall Ankle Tap Under Sit, Alternating Against-Wall Heel-Tap Sit and Alternating Against-Wall Knee Cross-Over Sit.
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