# Lying Raised Heel Tap - Canonical: https://fitwill.app/exercise/9440/lying-raised-heel-tap/ - Media ID: 9440 - Primary muscle: Glutes - Body part: Glutes - Equipment: Bench Or Mat - Video: https://fitwill.app/videos/9440/lying-raised-heel-tap.mp4 ## Description The Lying Raised Heel Tap is a bodyweight glute exercise performed face down on a mat. You lie prone with your legs extended straight behind you and lifted so your feet hover just above the floor, then squeeze the glutes to raise the legs higher and tap your heels together at the top. It looks simple, but holding straight, elevated legs while keeping the hips glued to the mat demands real control from the posterior chain. This movement mainly targets the glutes, with the hamstrings assisting on every lift and the lower back working isometrically to hold your torso and pelvis steady. Because your body weight is the only resistance, the challenge comes from position and timing rather than load: the longer your legs, the longer the lever, and the harder your glutes and hamstrings have to work to keep the feet off the ground. The setup matters more than people expect. Lying flat with the forehead resting on the hands, hips pressed lightly into the floor, and legs fully straight ensures the lift comes from hip extension rather than lower back arching. If the pelvis tilts or the ribs lift off the mat, the lumbar muscles take over and the glutes stop doing their job. A stable, quiet torso is what makes this a glute exercise instead of a back exercise. The Lying Raised Heel Tap fits well into warm-ups, glute activation circuits, home workouts, and rehab-style programs where loaded hip thrusts or deadlifts are not appropriate. It is especially useful for people who sit for long hours and need to reconnect with their glutes before heavier training, and for beginners building the coordination required for bridges, reverse hypers, and prone leg raises. To execute it well, keep the lifts small and deliberate. Raise the legs only as high as you can without the pelvis tipping forward, tap the heels together with intent, and lower them slowly until the feet hover a couple of centimeters above the floor. Never let the feet rest between reps, and never bounce. Controlled reps with a one-second pause on the heel tap will do far more for glute strength than fast, high-swinging leg movement. As for safety, the main caution is the lower back. If you feel pinching or strain in the lumbar area, reduce the height of the lift, squeeze the abdominal muscles gently to brace the pelvis, and shorten the range. Stop the set when you can no longer keep the legs straight and the hips down, because sloppy reps at the end of a set are where form breaks down. ## Instructions 1. Lie face down on an exercise mat with your legs extended straight behind you and a small gap between your feet. 2. Rest your forehead on your stacked hands or folded arms so your neck stays neutral and relaxed. 3. Press your hips and pelvis lightly into the mat and gently tighten your abdominal muscles to lock the lower back in place. 4. Lift both straight legs a few centimeters off the floor so your feet hover, keeping the knees fully extended. 5. Squeeze your glutes to raise the legs higher, only as far as you can without your hips or ribs lifting off the mat. 6. At the top of the lift, tap your heels together with a deliberate, controlled touch. 7. Lower both legs slowly back down until your feet hover just above the floor, stopping before they touch down. 8. Exhale as you lift and tap the heels, and inhale as you lower the legs back down. 9. Complete your reps without letting the feet rest between them, then lower the legs fully to the mat and rest before the next set. ## Tips & Tricks - If your lower back arches during the lift, you are raising the legs too high — reduce the range until only the glutes feel the work. - Point your toes away or pull them slightly toward your shins and stay consistent; flexed feet change the tension through the calves and hamstrings. - The most common mistake is turning this into a fast leg swing. A one-second lift, a deliberate heel tap, and a two-second lower keep the glutes in charge. - Do not push your hands into your forehead or lift your head — keep the neck long so tension stays in the hips, not the neck and shoulders. - Think about driving the lift from the tops of your thighs and glutes rather than lifting the feet; this cue keeps the hip extensors leading. - If your feet keep dropping to the floor between reps, that is a sign of glute fatigue — finish the set rather than letting the hamstrings and lower back compensate. - Keep the knees locked straight throughout; bending the knees shortens the lever and lets the hamstrings take over from the glutes. - Breathe steadily instead of holding your breath — bracing lightly through the abs while breathing shallowly keeps the pelvis stable through each tap. ## Frequently Asked Questions ### What muscles does the Lying Raised Heel Tap work? The glutes are the primary movers, extending the hips to lift the straight legs. The hamstrings assist on each lift, while the lower back and deep core work statically to keep the torso and pelvis stable on the mat. ### Is the Lying Raised Heel Tap good for beginners? Yes, it is a low-load way to learn hip extension with a stable pelvis. Beginners should start with short sets of 8–10 controlled reps and a small lifting range before trying to raise the legs higher. ### Why should my feet not touch the floor between reps in the Lying Raised Heel Tap? Letting the feet rest removes the continuous tension on the glutes and turns each rep into a fresh, easier swing. Keeping the feet hovering a few centimeters off the mat is what makes the set challenging. ### How high should I lift my legs during the heel tap? Only as high as you can manage while your hips, pelvis, and ribs stay pressed into the mat. The moment your lower back arches to gain height, the range has gone too far. ### Can I do the Lying Raised Heel Tap if my lower back gets sore? Reduce the lift height, brace your abdominal muscles lightly before each rep, and keep the movements slow. If discomfort persists rather than simple muscle fatigue, switch to a lower-load glute exercise and get guidance from a qualified professional. ### What can I use instead of a mat for this exercise? A firm, flat surface with a towel under the hips and forehead works fine. Avoid very soft surfaces like a bed, because they destabilize the pelvis and make the heel tap harder to control. ### Should I bend my knees if straight legs feel too hard? No — bending the knees shifts the work toward the hamstrings and shortens the lever, which defeats the purpose. Instead, keep the legs straight and lift through a smaller range. ### How does the Lying Raised Heel Tap differ from a prone leg raise? The heel tap adds a deliberate, controlled touch of the heels together at the top of each lift, which encourages a strong glute squeeze and prevents rushing. A plain prone leg raise focuses only on lifting and lowering. ### Where should I place this exercise in my workout? It works best as a glute activation drill at the start of a lower body session or as a finishing set after bridges and hip thrusts. Doing it first also helps you feel your glutes working before heavier compound lifts. ### How many reps and sets should I do? Two to four sets of 10–15 slow reps is a solid starting point, with a brief pause on every heel tap. Prioritize clean, controlled reps over total volume, and stop the set when your legs start dropping toward the mat.