Heel Taps. How-to, proper form and tips

Heel Taps icon

The exercise is very simple and can easily be done at home in a carpet. A few reps are accessible to any one, while longer reps make the exercise very effective on the abs and obliques.

Video demonstration

How to and step by step instructions:

  1. Lie down on your back. Bent your knees, feet flat on the floor near the glutes.
  2. Lift your shoulders off the ground and touch the right heel with the right hand.
  3. This is one repetition.
  4. Keeping the shoulders off the ground, touch the left heel with the left hand.
  5. This is the second repetition.

Hints & tips:

  • Keep your head in neutral position, not the chin in the chest.


  • Strengthens the obliques.
  • Can help tighten the side abs.
  • Highly focused on Abs and Obliques, no other muscles involved.

Counting & gamification:

  • Make 2 to 4 series of 20 repetitions each.

Muscles worked and body parts involved:

Primary , Secondary

Primary muscles: Obliques, Abs

Other names

The exercise can be found with other names. Examples are:

  • Heel Taps
  • Heel Touch
  • Penguin Taps
  • Lying Heel Taps
  • Lying Heel Touch
  • Alternate Heel Touch
  • Foot to Foot Crunch

Muscle: Obliques

Muscle: Abs

Collection: Crunch Variations

Category: Bodyweight