Heel to Heel-Tap
Tap into fitness! Improve agility and coordination with this dynamic, low-impact exercise. Get your heart rate up and your body moving!
The Heel to Heel-Tap mainly works the quads and core, with help from the hip abductors (outer thighs). No equipment needed: it uses just your bodyweight.
Heel to Heel-Tap Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Hip Abductor (gluteus medius); Obliques
Heel to Heel-Tap Variations and Alternatives
How to do the Heel to Heel-Tap
Stand upright with your feet shoulder-width apart and your arms bent comfortably at your sides or in a guard position in front of your chest.
Begin by shifting your weight onto your right foot, then lift your left foot slightly off the ground.
Swiftly bring your left foot across your body and gently tap your right heel with your left heel.
Quickly return the left foot to the starting position, shifting weight onto it as you lift the right foot.
Now bring your right foot across your body to gently tap your left heel with your right heel.
Alternate this heel-to-heel tapping motion at a brisk pace, maintaining a slight bend in the supporting leg for balance and stability.
Continue the movement back and forth for the desired amount of time or repetitions, keeping the motion controlled and agile.
Tips: Keep your torso upright and engage your core throughout the exercise for balance. Start slowly to get a feel for the movement and to ensure proper form, then increase your speed as you become more comfortable. Focus on light taps to maintain agility and minimize the impact on your joints. This exercise can be incorporated into warm-up routines or high-intensity interval training (HIIT) for added cardiovascular benefits.
Heel to Heel-Tap FAQs
What muscles does the Heel to Heel-Tap work?
The Heel to Heel-Tap mainly works the quads and core, with help from the hip abductors (outer thighs). The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Heel to Heel-Tap?
None. The Heel to Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Heel to Heel-Tap variations and alternatives?
Similar exercises include the Alternating Against-Wall Heel-Tap Sit, Heel-Tap, Alternating Knee & Toe Tip and Arm-Forward Swing Heel-Tap.
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