CORE · COMPOUND
Dead Bug Heel Tap
A dead-bug progression using alternating heel taps to the floor.
Primary musclesCore
Secondary musclesHip flexors
EquipmentBodyweight
DifficultyBeginner · Anti-Extension
How to perform
- Lie on your back with hips and knees bent.
- Brace and lower one heel toward the floor.
- Return it and alternate without arching the lower back.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the core as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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