Seated Desk Heel Tap
Improves glute strength, core stability, and balance
Mobility & StretchingBeginnerStrengthExplosive
At a glance
| Muscles worked | Primary: glutes. Secondary: core, lower back |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Beginner |
| Type | Strength · Explosive |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~20 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit in a desk chair with feet flat on the floor.
- Step 2: Engage the core muscles by drawing the belly button towards the spine.
- Step 3: Slowly lift the right heel off the floor, keeping the knee straight.
- Step 4: Quickly tap the heel on the floor in front of you.
- Step 5: Repeat on the other side with the left heel.
- Step 6: Remember to breathe naturally and smoothly throughout the exercise.
- Step 7: Focus on explosive power and speed of movement.
Coaching tips
Benefits
Improves glute strength, core stability, and balance
Common mistakes
Letting the back arch or the hips sag
Make it harder
Add a resistance band to the ankle
Make it easier
Start with a slower tempo and progress to faster
Breathing
Exhale as you tap your heel
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore mobility & stretching exercises
Wide-Leg Seated Fold
Intermediate · 3 sets × 30-60 secondslying on side water bottle lat stretch w contract
Beginner · 2 sets × 20-40 secondsStanding Hamstring Stretch
Beginner · 3 sets × 20-30s each legbehind the back tricep stretch using pole
Beginner · 2 sets × 20-40 secondsStanding Neck Rotation with Resistance Band
Beginner · 2 sets × 8-10 each directionseated pulsing hamstring stretch
Beginner · 2 sets × 20-40 secondsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.