Side-Lying Knee Heel-Tap
Strengthen hips & glutes! Side-Lying Knee Heel-Tap targets key muscles for stability. Feel the burn with each rep!
The Side-Lying Knee Heel-Tap mainly works the hip abductors (outer thighs), hip adductors (inner thighs) and glutes & hips. No equipment needed: it uses just your bodyweight.
Side-Lying Knee Heel-Tap Muscles Worked
Primary
Hip Abductor (gluteus medius); Hip Adductors; Glutes (gluteus maximus); Hip Stabilizer (gluteus minimus)
Side-Lying Knee Heel-Tap Variations and Alternatives
How to do the Side-Lying Knee Heel-Tap
Lie on your side with your legs stacked and your body in a straight line. Support your head with your lower arm if needed.
Bend your knees so that your thighs are perpendicular to your body and your feet are aligned with your back.
Using your upper hand for balance, place it in front of you on the ground.
Engage your core and lift your upper knee, keeping your feet together, like opening a clamshell. Simultaneously lift your upper heel, like tapping the heel.
Close the knee and then tap the toes, maintaining control and keeping the hips stacked vertically.
Repeat the knee and heel taps for the desired number of repetitions.
Once complete on one side, switch to the other side to ensure balanced strength and stability training.
Ensure not to roll back on the hips and maintain the upper body stationary throughout the exercise to maximize the engagement of the target muscle groups.
---
Side-Lying Knee Heel-Tap FAQs
What muscles does the Side-Lying Knee Heel-Tap work?
The Side-Lying Knee Heel-Tap mainly works the hip abductors (outer thighs), hip adductors (inner thighs) and glutes & hips. The main muscles are the gluteus medius, hip adductors, gluteus maximus and gluteus minimus.
What equipment do you need for the Side-Lying Knee Heel-Tap?
None. The Side-Lying Knee Heel-Tap is a bodyweight exercise, so you can do it anywhere.
What are some Side-Lying Knee Heel-Tap variations and alternatives?
Similar exercises include the Hip Clam, Kneeling Fire Hydrant Cross-Knee Tap, Lying Double Glute Lift Heel-Tap and Lying Heel to Dragback.
Training calculators
Work out the numbers behind your training before your next session.