Heel Tap
The heel tap is a bodyweight exercise targeting the abdominal muscles, particularly the obliques. By lying on your back and alternately reaching to tap each heel, it creates a lateral crunch motion that strengthens the sides of the core.
How to do it
- Lie flat on your back with your knees bent and feet flat on the floor.
- Lift your shoulders slightly off the ground, engaging your abs.
- Reach your right hand down to tap your right heel, crunching to the side.
- Return to center and repeat on the left side, reaching your left hand to your left heel.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your lower back pressed firmly into the floor.
- Lift your shoulder blades just slightly off the ground.
- Glide your hand along the floor toward your heel.
- Focus on squeezing the side of your waist.
Breathing: Exhale as you reach and crunch to the side, and inhale as you return to the center.
Common mistakes
- Pulling on your neck with your hands strains the cervical spine instead of working your abs.
- Moving too fast relies on momentum rather than muscle control.
- Keeping your shoulders flat on the floor reduces the activation in your core.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps per side, rest 60 s
Lose weight
3 sets × 15–20 reps per side, rest 45 s
Build muscle
3 sets × 10–15 controlled reps per side, rest 60 s
Easier, harder & alternatives
Alternatives
Take care if…
- If you feel neck strain, support your head with one hand or take a short rest.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Where should I feel heel taps?
You should feel a contraction along the sides of your waist and your upper abs.
What if my neck hurts during this exercise?
Make sure you are lifting with your core rather than pulling your head up with your hands. Rest your head down if the tension becomes too much.
How often can I do heel taps?
You can include them 2 to 3 times a week as part of your core or full-body routine.