What muscles does Heel Taps work?

The Heel Taps primarily targets the Waist, specifically the Abdominals, Obliques.

How often should I do Heel Taps?

For optimal results, include Heel Taps in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Heel Taps?

To perform Heel Taps, you will need none. This makes it an accessible exercise that can be done virtually anywhere without special equipment.

Is Heel Taps suitable for beginners?

Yes, beginners can perform Heel Taps with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Heel Taps at home?

Yes, Heel Taps can be performed at home with minimal equipment. None is typically accessible for home workouts.

Heel Taps

Learn how to do the Heel Taps with proper form, setup, and execution.

This none movement primarily targets waist, including abdominals, obliques.

How to Perform Heel Taps

1
Lie on your back on an exercise mat with your knees bent and feet flat on the floor.
2
Lift your shoulders slightly off the floor and place your arms at your sides.
3
Engage your abs and take a breath.
4
Reach your right hand down to tap your right heel by crunching sideways, exhaling as you do.
5
Return to center and immediately reach your left hand to tap your left heel.
6
Keep alternating sides, breathing steadily throughout.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.