Side Lying Heel And Knee Taps

Muscles worked

Setup

1. Lie on your side with your knees bent at a 90-degree angle and your legs stacked.
2. Support your head with your bottom arm and place your top hand on your hip to monitor pelvic stability.
3. Ensure your shoulders, hips, and heels are aligned in a straight vertical plane.

How to do it

1. Lift your top leg slightly and rotate your hip inward to tap your top knee to your bottom knee.
2. Immediately rotate your hip outward to tap your top heel to your bottom heel while keeping the knees separated.
3. Exhale on each tap and inhale during the transition between the knee and heel.
4. Perform all reps on one side before switching to the other.

Form checklist

• Keep your hips stacked vertically and avoid letting your top hip roll backward.
• Maintain a consistent 90-degree bend in the knees throughout the movement.
• Keep your core braced to prevent your lower back from arching or twisting.
• Move with control rather than using momentum to swing the leg.

Pro tips

• Focus on the 'mind-muscle connection' by feeling the deep rotators of the hip work as you alternate between taps.
• Keep the movement range of motion strictly within the hip joint to maximize glute isolation.

Make it harder

• Place a resistance mini-band just above your knees to increase the tension on the glutes.
• Slow down the tempo to a 3-second count for each rotation to increase time under tension.

Frequently asked

What muscles does the side lying heel and knee taps work?

The side lying heel and knee taps primarily targets the glutes, and also works the abs and obliques as secondary muscles.

What equipment do you need for the side lying heel and knee taps?

The side lying heel and knee taps requires no equipment — just your body weight.

Is the side lying heel and knee taps good for beginners?

Yes. The side lying heel and knee taps is a beginner-friendly movement and a strong foundation to build on.

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