Dead Bug Heel Tap
Core · core · beginner
Start
FinishHow to do it
Lie on your back with knees bent over the hips and arms pointed at the ceiling, press the lower back flat into the floor, then lower one heel to lightly tap the ground and return only as far as that flat back holds.
Muscles worked
Primary: core · Also works: hip_flexors
Equipment
No equipment
Common mistakes
- Letting a gap open under the lower back as the heel drops — stop the leg where the back would lift
- Rushing the taps instead of taking three seconds down and three back
- Holding the breath; exhale slowly as the heel travels down
Variations
- Tap both heels alternately without pausing at the top
- Straighten the leg as it lowers once the bent-knee version is easy
- Press a rolled towel between the knees for feedback
Can't do this one? Swap it for
Related exercises
- Front Plankcore
- Dead Bugcore
- Hollow Body Holdcore
- Hanging Leg Raisecore
- Mountain Climbercore
- Defense Drill (Slip / Roll / Block)core
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