Heel Beat Advanced
The heel beat advanced is a Pilates bodyweight exercise targeting the calves and glutes. This variation incorporates a chest lift while rapidly beating the heels together in a prone position, increasing the demand on the posterior chain and core extensors.
How to do it
- Lie face down with your forehead resting on your hands and your legs extended.
- Engage your glutes and lift both legs off the mat.
- Turn your toes out slightly so your heels face each other.
- Rapidly beat your heels together in a quick, percussive rhythm.
- Simultaneously lift your chest off the mat to increase the challenge.
- Continue for the desired number of beats or duration.
Form cues
- Keep your glutes squeezed tight
- Lift your chest using your back muscles
- Maintain a steady, rhythmic beat
- Keep your gaze down to protect your neck
- Reach your legs long away from your hips
Breathing: Maintain a steady, rhythmic breath throughout the movement; avoid holding your breath during the rapid beats.
Common mistakes
- Arching the lower back too much, which can cause strain
- Bending the knees instead of keeping legs straight, which reduces glute engagement
- Jerking the head up, which creates unnecessary neck tension
- Losing core engagement, which makes the lower back take the full load
Muscles worked
Primary: calves. Secondary: glutes, lower back, hamstrings.
Suggested sets & reps
Get fitter
3 sets x 45 seconds, rest 45s
Lose weight
3 sets x 45 seconds, rest 30s
Build muscle
4 sets x 60 seconds, rest 45s
Easier, harder & alternatives
Make it harder
Alternatives
Take care if…
- If you feel sharp pain in your lower back, ease off and choose a gentler option.
- If you have existing neck or back discomfort, check with a professional before performing this movement.
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 this exercise?
You should primarily feel this in your glutes, the back of your legs, and along your lower back muscles.
My lower back hurts. What should I do?
Stop immediately. Try lowering your chest or keeping your legs closer to the mat to reduce the intensity on your spine.
How fast should the beats be?
Aim for a quick, percussive rhythm that you can maintain with control, rather than just moving as fast as possible.