Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsCompound
  • Force TypeIsometric
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Abs Muscle Anatomy Diagram

Wall Press Heel Tap Overview

The wall press heel tap is a variation of the wall press 90/90 extension and an exercise used to strengthen the muscles of the core through stabilization.

The wall press heel tap is a good exercise to use to help you progress to a more advanced wall press 90/90 extension exercise variation.

Wall Press Heel Tap Instructions

  1. Setup in a supine position with your legs in a 90/90 position (90 degree bend at the hips and knees) and your arms overhead pressing into a wall.
  2. While keeping the knee bent to 90 degrees, lower the leg until the heel taps the floor.
  3. Return back to the starting position and repeat on the opposite side.
  4. Repeat for the desired number of total repetitions.

Wall Press Heel Tap Tips

  1. Do not hold your breath, you shouldn’t be using respiration to compensate for a lack of stability. Learn how to move while maintaining position without having to rely upon your breath.
  2. Move slowly but methodically. The goal is control within space, not simply completion of repetitions.
  3. Ensure that you exhale as the leg moves into extension. The goal is to keep the ribs down and prevent the lower back from hyperextending.
  4. With all wall press variations, always start with the shortest lever first to make sure the lumbar spine stays neutral. In other words, utilize the heel tap then progress to the 90/90 extension and finally the straight leg version.