Side Lying Heel and Knee Taps

Instructions

1
Start in a side plank position with your body supported on one forearm and the outer edge of one foot, with your torso elevated and core engaged. Your top leg should be extended naturally, and your bottom leg acts as the base of support.
2
Position your supporting forearm perpendicular to your body with your elbow directly under your shoulder. Ensure your hips are stacked or slightly forward, and maintain a neutral spine alignment throughout the movement.
3
Slowly lower your top leg by bending the knee, bringing your foot toward your body in a controlled manner while maintaining the side plank position. Keep your core tight and prevent your hips from rotating backward during the lowering phase.
4
Extend your top leg back to the starting position by straightening the knee against gravity, utilizing the quadriceps to drive the movement. Return with control and avoid locking the knee at full extension before beginning the next repetition.
PRIMARY MUSCLESRectus Femoris
SECONDARY MUSCLESVastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

Athletic trainers and bodybuilding coaches frequently recommend the Side Lying Heel and Knee Taps because it challenges the Rectus Femoris through a dynamic range of motion. By relying on Body weight, it reinforces proper movement patterns and builds robust strength in the Hips region.

Benefits

  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Significantly enhances the structural integrity and power of the Rectus Femoris.
  • Promotes balanced muscular development by effectively recruiting the Rectus Femoris and associated synergists.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Femoris and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Femoris. However, the movement also recruits Vastus Lateralis, Vastus Medialis, Iliopsoas, Rectus Abdominis to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Side Lying Heel and Knee Taps
  • Cable Side Lying Heel and Knee Taps
  • Banded Side Lying Heel and Knee Taps

Beginner Tips

If you are new to the Side Lying Heel and Knee Taps , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions