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
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
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.
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