Supine Alternating Heel Taps

Instructions

1. Lie on your back with your hips and knees bent to about 90 degrees so both legs are in tabletop.

2. Lightly engage your core and gently press your low back toward the floor.

3. Slowly lower one leg toward the floor while keeping that knee bent.

4. Pause briefly at the bottom.

5. Bring that leg back up to the starting tabletop position with control.

6. Then lower the other leg toward the floor while keeping the knee bent.

7. Pause briefly at the bottom.

8. Bring that leg back up to tabletop with control.

Common Compensations

• Do not let your low back arch off the floor as the leg lowers.

• Do not let the non-moving leg drift out of the tabletop position.

• Do not lower the leg farther than you can control.

• Do not rush the lowering or return.

• Do not tense your neck or shoulders unnecessarily.

• Do not hold your breath.

Extra Info

• You should feel this mostly in your lower abdominals and deep core muscles.

• You may also feel your hip flexors working to help control each leg.

• The goal is to keep the trunk steady while one leg moves at a time.

• A smaller lowering range is completely okay if that helps you keep your low back down.

• You should not feel sharp pain in your low back, hips, or neck.