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Exercise handout — move better, feel better.
Dead Bug - Heel Taps
Lie on your back and slowly lower one heel to tap the floor while keeping your back stable. This teaches core control without stressing your spine.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
none
Home Options
- bodyweight
Dosage
3
Sets
8
Reps / Time
45 sec
Rest
3 seconds down, 2 seconds up
Tempo
Step-by-Step Guide
Set up
- Lie on your back
- Lift legs so hips and knees are at 90 degrees (tabletop)
- Arms can be by sides or on belly to feel core engage
- Press low back gently toward floor
Step 1 of 6
Take a breath and gently brace your core
Step 2 of 6
Slowly lower your right heel toward the floor
Step 3 of 6
Keep your back flat - don't let it arch
Step 4 of 6
Tap your heel lightly on the floor
Step 5 of 6
Bring leg back to tabletop position
Step 6 of 6
Repeat with left leg
Breathing
- Exhale as you lower leg
- Inhale as you return
Form Cues
- Keep low back pressed toward floor
- Move slowly with control
- Exhale as you lower the leg
- Don't let pelvis rock or tilt
Common Mistakes to Avoid
- Back arching as leg lowers
- Moving too fast
- Holding breath
- Pelvis rocking side to side
Safety Information
If your back arches, reduce the range of motion. Stop if you feel pain.
Progressions
Lower leg straighter, add arm movement
Regressions
Keep feet on floor and just slide heel out
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.