Wall Press Heel Tap
Description
The wall press heel tap is a dead bug variation performed lying on your back with the hands pressing hard against a wall overhead. The legs alternate tapping the heels to the floor while the core resists arching. The wall press provides constant lat activation and core work.
Muscle Group
Equipment Required
Wall Press Heel Tap Instructions
- Lie on your back with your head close to a wall.
- Reach up and press your palms hard into the wall.
- Bring your legs up to a 90-90 position with knees bent over hips.
- Brace your core and press your lower back into the floor.
- Maintain wall pressure throughout.
- Slowly lower one heel to tap the floor.
- Keep the knee bent at 90 degrees throughout.
- Return the leg to the start and alternate sides.
Wall Press Heel Tap Form & Visual
Wall Press Heel Tap Benefits
- Builds core stability
- Trains anti-extension
- Engages the lats
- No equipment beyond a wall
- Useful for spine health
- Easy to learn dead bug variation
Wall Press Heel Tap Muscles Worked
- Rectus abdominis
- Transverse abdominis
- Hip flexors
- Latissimus dorsi
Wall Press Heel Tap Variations & Alternatives
- Dead Bug
- Heel Tap
- Hollow Body Hold
- Bird Dog
