Abs
Heel Tap
The Heel Tap is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 56%, upper abs 16% and lower abs 10%.
How to do it
- Lie on your back with knees bent and feet flat, a little closer to the hips than for a crunch.
- Curl the head and shoulders just off the floor and let the arms reach down along your sides.
- Bend sideways to tap the right heel with the right hand.
- Return to the middle and bend to tap the left heel with the left hand.
- Keep alternating at a steady pace with the shoulders off the floor.
Tips
- Keep the neck long and the shoulders lifted for the whole set.
- Make each tap a side bend of the ribs, not just a reach of the arm.
Common mistakes
- Dropping the head and shoulders back to the floor between taps.
- Rocking the hips from side to side.
- Going so fast that the movement gets small and sloppy.
Muscles worked by the Heel Tap
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.
Heel Tap alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Heel Tap work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Heel Tap good for beginners?
Yes. The Heel Tap is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Heel Tap?
For example the Cable Side Crunch, Machine Oblique Crunch and Dumbbell Side Bend. They train mostly the same muscles, some with different equipment.
How do you make the Heel Tap harder?
Add weight or reps, or move on to the Cable Side Crunch and Landmine Lateral Flexion.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.