Lying Double Glute Lift Heel-Tap

Lying Double Glute Lift Heel Tap

Positioning

1. Starting Position: Lie face down on a comfortable, flat surface such as a mat or carpet. Keep your body straight and your arms relaxed at your sides or crossed under your chin.

2. Leg Position: Bend your knees so that your feet are lifted off the ground. Your thighs should remain in contact with the surface.

3. Foot Placement: Your feet should be hip-width apart, and your heels should be in line with your glutes.

Movement

1. Lift: Inhale and engage your glutes. Raise both knees towards the ceiling, squeezing your glutes at the top of the movement. Ensure your thighs are off the ground but your hips remain pressed down.

2. Heel Tap: While holding the lifted position, slowly lower one foot back towards the ground, aiming to tap your heel lightly on the floor. Do not let your thigh touch the ground.

3. Return: Lift the foot back up to the starting position. Repeat the heel tap with the other foot.

4. Repetition: Continue alternating taps for 10-15 repetitions on each side, maintaining control and focus on your glute muscles throughout the exercise.

Tips

• Maintain Core Engagement: Keep your core muscles engaged to support your lower back.

• Breathing: Exhale as you lift and inhale as you lower.

• Avoid Overextending: Keep your movements slow and controlled to avoid straining your lower back.