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Backward-Lean Heel-Tap

Strengthen your core with Backward-Lean Heel-Taps! A simple yet effective exercise for a stronger midsection.

The Backward-Lean Heel-Tap mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.

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Backward-Lean Heel-Tap Muscles Worked

Primary

Abdominals (rectus abdominis); Obliques

Secondary

Lower Back (quadratus lumborum); Deep Core (transverse abdominis)

Backward-Lean Heel-Tap Variations and Alternatives

How to do the Backward-Lean Heel-Tap

  1. Starting Position:

    • Sit on the floor with your knees bent and feet flat on the ground.

    • Lean back slightly so your torso is at about a 45-degree angle to the ground while keeping your core engaged.

    • You can hold your hands together in front of you or place them behind your hips for support.

  2. Movement:

    • Lift your feet off the ground a few inches, keeping your knees bent.

    • Hold this position briefly to engage your core.

    • Slowly extend your right leg out while reaching towards your right heel with your right hand, tapping it gently.

    • Return to the starting position and repeat on the left side by extending your left leg and tapping your left heel with your left hand.

  3. Repetitions:

    • Perform 10-15 repetitions on each side, alternating sides.

  4. Breathing:

    • Exhale as you reach and tap your heel, and inhale as you return to the starting position.

  5. Tips for Beginners:

    • Focus on maintaining a straight back and avoid rounding your spine.

    • Keep your movements controlled to maximize engagement of your core.

    • If this exercise feels challenging, you can keep your feet on the ground until you build more strength.

Backward-Lean Heel-Tap FAQs

What muscles does the Backward-Lean Heel-Tap work?

The Backward-Lean Heel-Tap mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and obliques.

What equipment do you need for the Backward-Lean Heel-Tap?

None. The Backward-Lean Heel-Tap is a bodyweight exercise, so you can do it anywhere.

What are some Backward-Lean Heel-Tap variations and alternatives?

Similar exercises include the 90-To-90 Lean, 90-Degree Heel-Tap, Alternating Toe-Tap Leg Lift and Heel-Tap.

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