Heel Taps
Bodyweight core exercise targeting obliques to build rotational strength and stability; performed lying supine with alternating side reaches to heels.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
6/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
4/10Iliopsoas
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie supine on a mat with knees bent, feet flat hip-width apart, and arms extended at sides with palms down.
- Engage core and lift head and shoulders slightly off the floor.
- Exhale and side-bend right to reach right hand toward right heel.
- Inhale and return to center with shoulders lifted.
- Exhale and side-bend left to reach left hand toward left heel.
- Inhale and return to center.
- Alternate sides in controlled motion.
Coaching Tips
Form Cues
- Keep lower back pressed down
- Tuck chin to chest
- Reach with oblique contraction
- Move slowly without momentum
- Eyes to ceiling
Breathing
Inhale as you return to center; exhale during each side reach while bracing core.
Tempo
2-0-2
Range of Motion
Lift shoulders just off floor; reach fingers to heels without arching lower back or straining neck.
Safety
Safety Notes
- Avoid if acute lower back pain exists
- Do not arch lumbar spine
- Tuck chin to prevent neck strain
- Perform slowly to maintain control
- Consult professional for pre-existing conditions
Spotting
No spotting required; self-supported bodyweight exercise.
Common Mistakes
- Arching lower back
- Pulling with neck
- Using momentum
- Letting shoulders drop
- Holding breath
When to Avoid
- Lower back pain
- Neck strain
- Recent abdominal surgery
Flexibility Needed
- Adequate shoulder flexion
- Basic spinal mobility
Build Up First
- Basic core engagement competency
Also known as
Alternate Heel Touches, Oblique Taps
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Heel Walk
Bodyweight
Tibialis Anterior
Plyo Box Toe Taps
Plyometric Box
Calves
Balance Trainer Toe Taps
Balance Trainer
Calves
Smith Machine Heel Elevated Squat
Smith Machine, Plates
Quads
Balance Trainer Lateral Floor Toe Taps
Balance Trainer
Calves
Cross Body Mountain Climber
Bodyweight
Obliques
TRX Kneeling Oblique Rollout
Others
Obliques
Resistance Band Cross-Body Reach
Bands
Obliques
Resistance Band Kneeling Pallof Press
Bands
Obliques
Supine Spinal Twist Pose
Bodyweight
Obliques
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
