Reviewed exercise · new

Alternating Heel Tap

A accessory isolation movement for core.

Equipment

bodyweight

Typical range

12–30 reps

Also trains

No secondary emphasis listed

Set up

Set up in a clear space and inspect every contact point before starting.

Execute

Lie with knees bent and shoulders slightly lifted, then reach side to side toward each heel.

Complete the final repetition with the same controlled range, then exit the position safely.

Coaching cues

• Keep the ribs down.
• Use a repeatable, pain-free range.

Common mistakes

• Pulling the neck or rushing the reaches.
• Continuing after position, control, or equipment security is lost.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.