Lying Raised Heel Tap

Lying Raised Heel Tap Exercise Description

The Lying Raised Heel Tap is a controlled, supine hip-flexion drill that also trains lumbopelvic stability. You begin in a 90/90 “tabletop” position and alternately lower one leg to lightly tap the heel to the floor while keeping the knee angle fixed. Primary movers are the hip flexors (iliopsoas, rectus femoris, and tensor fasciae latae), while the anterior core (transverse abdominis and obliques) stabilizes the trunk to minimize lumbar extension. The goal is precise motion at the hip with a quiet pelvis and neutral spine—no rib flare, no low-back arch, and no reaching with the toes. Use a comfortable range that allows you to maintain alignment and smooth, controlled movement throughout.

Muscle Groups: Hips, Quads
Target Muscles: Iliacus, Psoas Major, Rectus Femoris, Tensor Fasciae Latae
Assisting Muscles: Sartorius
Stabilizing Muscles: External Obliques, Internal Obliques, Transversus Abdominis
Body Area: Lower Body
Body Parts: Hips, Legs, Upper Legs
Body Surface: Front, Side
Body Symmetry: Unilateral
Equipment: Bodyweight
Exercise Patterns: Other
Exercise Type: Strength
Functional Grouping: Hip Abductors, Hip Flexors, Hip Rotators, Knee Extensors
Joint Involvement: Single-joint
Muscle Location: Front Quad, Hip Flexor
Movement Direction: Other
Muscle Position: Anterior, Lateral
Gender: Female

How To Do The Lying Raised Heel Tap Exercise

‘- Lie on your back with head and ribcage relaxed, arms by your sides, palms down.
– Set a neutral spine: ribs stacked over pelvis; gentle abdominal brace as if preparing to exhale through pursed lips.
– Lift both legs to tabletop: hips and knees at roughly 90°, shins parallel to the floor, ankles relaxed.
– Keep the knee angle fixed; hinge from the hip to lower one thigh until the heel lightly taps the floor.
– Maintain pelvic stability: no rocking, no arching of the low back, and no rib flare.
– Press lightly through the arms for balance without shrugging the shoulders; keep the neck long.
– Pause briefly on the tap, then draw the thigh back to tabletop using the hip flexors; match sides.
– Move slowly and evenly; breathe continuously without holding your breath.
– Reduce the lowering depth if the low back begins to lift or the pelvis tilts.
– Finish by bringing both feet back to the floor with control, maintaining neutral spine.

Lying Raised Heel Tap Tips

‘- Set your ribs stacked over your pelvis before you start to maintain a neutral spine.
– Use a gentle abdominal brace as if preparing to exhale through pursed lips.
– Bring hips and knees to roughly 90° with shins parallel to the floor in tabletop.
– Keep the knee angle fixed and focus on hinging from the hip as you lower the leg.
– Lightly tap the heel to the floor without reaching with the toes.
– Keep the pelvis quiet: avoid rocking, low-back arching, or rib flare as you move.
– Press lightly through your arms for balance without shrugging the shoulders.
– Keep the neck long and head relaxed while lying on your back.
– Pause briefly on the heel tap, then draw the thigh back to tabletop using the hip flexors.
– Move slowly and evenly, breathing continuously and reducing depth if your low back starts to lift or the pelvis tilts.

Lying Raised Heel Tap Beginner Introduction

The Lying Raised Heel Tap is a controlled core exercise performed on the back that highlights how the hips move while the middle of the body stays steady. The legs start lifted so the hips and knees form right angles, then one leg travels toward the ground until the heel briefly touches down before returning to the starting position. The bend at the knee does not change, so the action centers on the hip joint rather than the lower leg.

This pattern places the main workload on the hip flexors at the front of the hips and thighs, while the abs and side abs work to hold the lower back and pelvis steady. The ribcage, pelvis, and spine remain organized so the trunk feels calm even as the legs alternate. Breathing stays natural and unheld, supporting a smooth, unhurried rhythm. The emphasis is on accuracy, small controlled motion, and a range that allows the body to feel stable from the shoulders through the hips each time the heel makes contact with the floor.