Heel Beat
Heel beat is a Pilates bodyweight exercise targeting the calves and gluteal muscles. Performed in a prone position, it involves rapidly clicking the heels together with the legs lifted, strengthening the glutes, hamstrings, and lower leg muscles.
How to do it
- Lie face down on the mat with your forehead resting on your hands.
- Engage your core and glutes, and lift both legs slightly off the mat.
- Turn your toes out slightly so your heels face each other.
- Rapidly beat your heels together in a small, controlled motion.
- Continue for the desired number of beats or duration, breathing steadily.
Form cues
- Rest your forehead on your hands
- Keep your core braced against the mat
- Lift your thighs slightly off the floor
- Rotate your heels to face each other
- Use small, quick, controlled beats
Breathing: Maintain steady, rhythmic breathing throughout the movement; do not hold your breath.
Common mistakes
- Arching the lower back, which puts unnecessary strain on your spine
- Lifting the legs too high, which can cause hip discomfort
- Holding your breath, which prevents core stability
- Moving the whole leg instead of just the heels, which reduces focus on the calves
Muscles worked
Primary: calves. Secondary: glutes, hamstrings.
Suggested sets & reps
Get fitter
3 sets × 45 seconds, rest 45 s
Lose weight
3 sets × 45–60 seconds, rest 30 s
Build muscle
3 sets × 30–45 seconds, rest 60 s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, stop immediately and rest.
- If you have existing hip or knee sensitivity, perform the movement with a smaller range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel the heel beat?
You should feel the engagement primarily in your glutes, hamstrings, and the back of your lower legs (calves).
My lower back hurts during this exercise. What should I do?
Lower your legs closer to the mat and focus more on engaging your core muscles to support your spine.
Can I do this on a soft bed?
It is best to perform this on a firm surface like a yoga mat or carpeted floor to ensure your hips stay properly aligned.