Outward Heel Taps
Rep Range
Time Based
Hints
Begin in a standing position with your heels close together and your toes pointed out. Extend your arms out and down towards your sides with your palms facing inward, ready to meet the incoming heel. Swiftly raise one heel up, aiming to touch or get close to touching the fingertips of the same side. As you do this, you'll engage your outer thigh muscles. Once the heel has been raised, swiftly return it to the ground and alternate to the other side. The movement should be rhythmical, and maintaining balance is crucial. Engage your core and ensure a slight bend in the standing leg for stability.
Common Mistakes
Avoid leaning excessively to one side during the movement; this can reduce the effectiveness of the exercise and compromise balance. Some individuals may not lift their heel high enough to engage the outer thigh muscles effectively. Ensure you're lifting the heel sufficiently to engage the appropriate muscles. Ensure that your foot's movement is directed towards your hand and not outwards or inwards. Incorrect foot trajectory can reduce the effectiveness of the movement.
Breathing
Inhale in the starting position. Exhale as you lift your heel to touch or come close to your fingertips. Continue this breathing pattern, inhaling as you return to the starting position and exhaling as you lift the opposite heel. The rhythmic nature of this exercise not only engages the outer thighs but also helps improve coordination and balance. As always, focus on maintaining good form throughout the movement.
Muscle Focus
Primary Focus Area
Cardiovascular System
Secondary Focus Area
Lower Body, Core, Shoulders, Traps, Levator Scapulae, Rhomboids, Infraspinatus, Teres Major, Teres Minor, Latissimus Dorsi, Lower Back, Erector Spinae