The Floor Heel Taps is excellent to strengthen your back, buttocks, Abs, and thighs at the same time.  By lying flat on the mat, and lowering and raising your legs, you feel all your lower body muscles working.  One of the benefits of this exercise is very safe and simple to be performed by most people.

The Floor Heel Tap is particularly is suitable for those people who need to strengthen their back or hips.

3-5 Minutes

Muscle Group
Quadriceps, Hamstrings, Obliques, Calves, Glutes, Hips


Fitness Type

Safety Icon

Safety Tips

If you are experiencing any pain in your back, then you might want to consult your doctor before doing this exercise.


Equipment Required

Any mat will be suitable for this exercise. .

Yoga Mats are suitable to be used in this workout.   Read our review on the various types of mats available.

Number of Reps and/or Length of Time


3-4 minutes
5-10 raises per leg
2-3 sets


3-4 minutes
10-15 raises per leg
3-4 sets


4-5 minutes
10-15 raises per leg
3-4 sets


Step 1  Watch the instructional video, then read the following for clarification.

Step 2  Lay on your back, with legs straight and arms to the side.

Step 3  Bend both knees bring your ankles just below your knees, no need to bring them up to your buttocks.

Step 4  Slowly lift both legs so your knee is perpendicular to the floor and your lower leg parallel

Step 5  Slowly ( for advance, very slow) lower your left leg to the floor until it gentles touches the floor. Make sure you don’t rest it.

Step 6  Bring the left leg up slowly and hold

Step 7  Slowly ( for advance, very slow) lower your right leg to the floor until it gentles touches the floor. Make sure you don’t rest it on the floor.

Step 8  Bring the left leg up slowly and hold

Step 9  Repeat the steps 5-8 to the number of times for your level.

Step 10  Rest for 5 – 10 seconds.

Step 11  Repeat the steps 4-9 for the number of sets in your level.

Make it happen and shock everyone

Fitness Tip

Choose a fitness regime that fits into your lifestyle. Though do try to make it at least 4 vigorous sessions of a minimum of 30 minutes each.

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