Alternating Lying Heel-Tap
UpdatedThe Alternating Lying Heel-Tap mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Lying Heel-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Obliques; Hip Flexor (iliopsoas)
How to do the Alternating Lying Heel-Tap
Setup
Lie flat on your back on a yoga mat.
Bring both legs into a tabletop position, with knees bent at a 90-degree angle and shins parallel to the floor.
Place your hands softly behind your head to support your neck.
Engage your core by drawing your navel towards your spine, ensuring your lower back remains pressed against the floor throughout the movement.
Execution
While keeping your knees bent, slowly lower one foot towards the mat.
Lightly tap your heel against the floor without arching your lower back or relaxing your core. Your lower back must stay firmly in contact with the mat.
Return the leg to the starting tabletop position in a controlled motion.
Repeat the movement with the opposite leg, alternating back and forth.
Focus
Keep the movement slow and controlled to maximize core engagement.
Ensure your breath is steady, exhaling as you lower the leg.
Alternating Lying Heel-Tap FAQs
What muscles does the Alternating Lying Heel-Tap work?
The Alternating Lying Heel-Tap mainly works the core. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Alternating Lying Heel-Tap?
None. The Alternating Lying Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What workout day should the Alternating Lying Heel-Tap go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.