Supine Bent Knee Heel Taps

Instructions

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

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

3. Slowly lower both legs toward the floor while keeping the knees bent.

4. Pause briefly at the bottom of the movement.

5. Bring both legs back up to the starting position with control.

Common Compensations

• Do not let your low back arch off the floor as the legs lower.

• Do not let the knees separate or drift unevenly.

• Do not lower the legs 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 the legs.

• The goal is to keep the trunk steady while the legs lower and return with control.

• 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.