Supine Heel Tap
Supine Heel Tap is a strength - short-range lateral flexion exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
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- Primary muscles
- Internal and external obliques
- Secondary muscles
- Transversus abdominis
- Exercise type
- Strength - short-range lateral flexion
Exercise technique
- Setup
Lie on your back with your knees bent and your feet slightly wider than hip width.
- Arms
Extend your arms beside your body with your palms facing inward.
- Lift
Draw your ribs down and lift your shoulders slightly off the floor.
- Reach
Bend your torso sideways to bring the hand on that side toward your heel.
- Center
Return to the center without losing shoulder height.
- Other side
Reach your other hand toward the opposite heel.
- Breathing
Exhale briefly with each sideways reach and keep your neck relaxed.
Key technique points
- Set the heel distance within a controlled reach.
- Keep your hips fixed on the floor.
- Move by bending sideways.
- Keep your shoulders slightly raised.
- Do not swing your head sideways.
- Balance your right and left reaches.
Common mistakes
Swinging the arms
Do not simply move your hands toward your heels without bending your torso sideways.
Placing the feet too far away
Do not choose a distance that requires straining your neck and shoulder to reach.
Sliding the hips
Do not imitate a side bend by shifting your pelvis across the floor.
Reaching with the head
Do not try to bring your ear toward your heel instead of your hand.
Dropping the shoulders
Do not release tension by resting your upper back on the mat as you pass through the center.
Swinging too quickly
Do not sway from side to side instead of controlling the movement with your abdominals.
Frequently asked questions
Supine Heel Tap: why is “Swinging the arms” a mistake?
Do not simply move your hands toward your heels without bending your torso sideways.
Supine Heel Tap: why is “Placing the feet too far away” a mistake?
Do not choose a distance that requires straining your neck and shoulder to reach.
Supine Heel Tap: why is “Sliding the hips” a mistake?
Do not imitate a side bend by shifting your pelvis across the floor.
Supine Heel Tap: why is “Reaching with the head” a mistake?
Do not try to bring your ear toward your heel instead of your hand.
Supine Heel Tap: why is “Dropping the shoulders” a mistake?
Do not release tension by resting your upper back on the mat as you pass through the center.
Supine Heel Tap: why is “Swinging too quickly” a mistake?
Do not sway from side to side instead of controlling the movement with your abdominals.
What should I focus on when doing Supine Heel Tap?
Set the heel distance within a controlled reach. Keep your hips fixed on the floor. Move by bending sideways. Keep your shoulders slightly raised. Do not swing your head sideways. Balance your right and left reaches.
Related exercises
- Band Pallof Press
- Bicycle Crunch
- High-to-low Cable Woodchop
- Short-lever Copenhagen Plank
- Alternate Heel Touchers
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.