Legs · Bodyweight
Alternate Heel Tap Sit Against Wall
How to do the alternate heel tap sit against wall, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Slide into a wall sit with your back flat against the wall and thighs parallel to the floor. Holding the position, lift one heel off the floor and tap it back down, then alternate, keeping your core tight and hips still.
- 1Feel your thighs holding the wall sit as you tap each heel
- 2Keep your shins driving the heels up and down
- 3Brace your core so your hips stay pinned to the wall
Common mistakes
- Do not let your hips slide up out of the wall sit
- Avoid rocking side to side as you tap
- Do not let your back arch away from the wall
Muscles worked
The alternate heel tap sit against wall mainly works the quads, with the tibialis anterior, lower abs, glutes, hamstrings, and calves assisting.
- QuadsPrimary
- Tibialis AnteriorSupport
- Lower AbsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the alternate heel tap sit against wall for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
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- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.