Seated Inner Heel-Tap
Sculpt your core and improve coordination with Seated Inner Heel-Taps. This controlled movement targets your obliques and deep abs while testing your balance from a stable seated position.
The Seated Inner Heel-Tap mainly works the core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Inner Heel-Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Hip Flexor (iliopsoas)
How to do the Seated Inner Heel-Tap
Core Positioning
Sit on a mat with your knees bent and feet flat on the ground.
Lean your torso back slightly until you feel your abdominal muscles engage while keeping your spine straight and chest open.
Movement Pattern
Lift: Engage your core to lift one foot slightly off the floor, keeping the knee bent.
Reach: Bring your opposite hand toward the inside of the lifted heel.
Tap: Perform a controlled tap on the inner aspect of the foot.
Return: Place the foot back on the ground and repeat the movement with the other side.
Form Tips
Keep the movement controlled throughout; do not rely on momentum.
Ensure you are not rounding your shoulders as you reach forward.
Keep your core braced tight for the duration of the movement to protect your lower back.
Seated Inner Heel-Tap FAQs
What muscles does the Seated Inner Heel-Tap work?
The Seated Inner Heel-Tap mainly works the core. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Seated Inner Heel-Tap?
None. The Seated Inner Heel-Tap is a bodyweight exercise, so you can do it anywhere.
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