Exercise guide
Heel To Heel Tap
- Beginner
- Compound
- Timed hold
- Hips
- Lower legs
This unilateral squat variation builds exceptional single-leg stability and eccentric control while targeting the quadriceps and glutes. It is highly effective for correcting muscle imbalances and improving functional knee tracking.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand tall with your feet hip-width apart and your core engaged.
- Shift your weight onto your standing leg and lift the opposite foot slightly off the floor.
- Extend your arms forward at shoulder height to serve as a counterbalance.
How to do it
- Inhale as you slowly bend your standing knee and hinge your hips back, lowering into a controlled single-leg squat.
- Reach the non-working leg forward and lightly tap your heel on the floor in front of you.
- Exhale as you drive through the mid-foot of the standing leg to return to the starting position.
- Maintain a controlled tempo, focusing on a 3-second descent and a 1-second ascent.
Form checklist
- Keep the knee of the standing leg tracking directly over the second toe.
- Maintain a proud chest and neutral spine throughout the movement.
- Ensure the heel tap is feather-light; do not shift any body weight onto the tapping leg.
- Keep your hips level and square, avoiding any dipping or tilting to the side.
Pro tips
- Imagine 'grabbing' the floor with your standing foot to engage the arch and maximize stability.
- Focus on 'sitting back' into the hip of the working leg to increase gluteal recruitment and protect the knee joint.
Make it harder
- Perform the exercise while standing on an elevated box or bench to increase the range of motion and depth.
- Hold a light weight at chest height in a goblet position to further challenge your core and balance.
Frequently asked
- What muscles does the heel to heel tap work?
- The heel to heel tap primarily targets the calves, glutes, and quadriceps, and also works the abs and hip flexors as secondary muscles.
- What equipment do you need for the heel to heel tap?
- The heel to heel tap requires no equipment — just your body weight.
- Is the heel to heel tap good for beginners?
- Yes. The heel to heel tap is a beginner-friendly movement and a strong foundation to build on.
Related exercises
- Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
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- Back Shuffle Side KickoutIntermediate · calves, glutes, hamstrings, and quadriceps
- Barbell Band Assisted DeadliftIntermediate · calves, glutes, hamstrings, quadriceps, and trapezius