Across-Body Heel-Tap
Tap into fitness! Improve coordination & cardio with the Across-Body Heel-Tap. A fun, engaging exercise for all levels!
The Across-Body Heel-Tap mainly works the core, with help from the quads and back. No equipment needed: it uses just your bodyweight.
Across-Body Heel-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Boxer Muscle (serratus anterior)
Across-Body Heel-Tap Variations and Alternatives
How to do the Across-Body Heel-Tap
Cross-Body Heel Tap
Positioning
Starting Position: Stand up straight with your feet shoulder-width apart. Engage your core by pulling your belly button towards your spine.
Arm Position: Extend your arms straight in front of you at shoulder height, with your elbows slightly bent.
Movement
Initial Step: Lift your right leg and bring your right heel across your body towards your left hand. Tap your right heel with your left hand.
Return: Lower your right leg back to the starting position.
Repeat: Lift your left leg and bring your left heel across your body towards your right hand. Tap your left heel with your right hand.
Continue Alternating: Keep alternating sides in a smooth, controlled manner. Aim for a quick pace to add a plyometric element to the exercise.
Breathing: Inhale as you tap your heel and exhale as you return to the starting position.
Tips
Maintain good posture throughout the exercise, keeping your chest up and shoulders back.
Focus on controlled movements to minimize the risk of injury.
Adjust the speed to match your fitness level; feel free to start slower and increase your pace as you become more comfortable.
Across-Body Heel-Tap FAQs
What muscles does the Across-Body Heel-Tap work?
The Across-Body Heel-Tap mainly works the core, with help from the quads and back. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Across-Body Heel-Tap?
None. The Across-Body Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Across-Body Heel-Tap variations and alternatives?
Similar exercises include the Ab Toe-Tap Twist, Alternating Toe-Tap Leg Lift, Heel-Tap and Arm-Forward Swing Heel-Tap.
Training calculators
Work out the numbers behind your training before your next session.