Legs · Bodyweight
Heel to Heel Tap
How to do the heel to heel tap, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Stand with your feet wide and stay light on the balls of your feet. Shift your weight side to side, tapping one heel out and then the other in a quick, bouncy rhythm. Keep your core engaged and your movement springy to warm the lower body and raise your heart rate.
- 1A light, springy bounce through your calves and ankles
- 2Your inner thighs and hips engaging as you shift side to side
- 3A quick, steady rhythm keeping your heart rate up
Common mistakes
- Don't land flat-footed or heavily
- Avoid locking your knees as you shift
- Don't let your torso sway out of control
Muscles worked
The heel to heel tap mainly works the calves, with the quads, glutes, adductors, and tibialis anterior assisting.
- CalvesPrimary
- QuadsSupport
- GlutesSupport
- AdductorsSupport
- Tibialis AnteriorSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Hip FlexorsMinor
Kovo programs the heel to heel tap 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.