Heel-Tap Squat
Level up your lower body workout with the Heel-Tap Squat. This dynamic move combines a classic squat with a stability-testing heel tap to incinerate calories and challenge your balance.
The Heel-Tap Squat is a compound exercise that mainly works the quads and glutes & hips, with help from the hamstrings. No equipment needed: it uses just your bodyweight.
Heel-Tap Squat Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus)
Secondary
Hamstrings
How to do the Heel-Tap Squat
Performance Instructions
Starting Position: Stand with feet hip-width apart and your core engaged.
The Squat: Lower your hips back and down as if you are sitting into an invisible chair, keeping your chest up and weight in your heels. Ensure your knees track over your toes.
The Rise: As you stand back up from the squat, immediately lift one foot and tap your heel forward while slightly balancing on the opposite leg.
Alternating: Return the foot to the ground, perform another squat, and then lift the opposite foot to tap the heel forward.
Motion: Continue alternating the heel taps after every squat repetition.
Key Tips
Stay Controlled: Keep your movements steady. Do not rush the squat.
Core Engagement: Keep your core tight throughout the entire movement to maintain stability during the single-leg tap.
Posture: Keep your spine neutral and avoid rounding your back during the squat phase.
Heel-Tap Squat FAQs
What muscles does the Heel-Tap Squat work?
The Heel-Tap Squat mainly works the quads and glutes & hips, with help from the hamstrings. The main muscles are the quadriceps femoris and gluteus maximus.
What equipment do you need for the Heel-Tap Squat?
None. The Heel-Tap Squat is a bodyweight exercise, so you can do it anywhere.
Is the Heel-Tap Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
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