Core · Bodyweight
Lean Back Heel Tap
How to do the lean back 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
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the floor with your knees bent and feet flat, then lean your torso back to load the abs and lift your chest tall. Reach one hand down to tap the heel on the same side, then the other, alternating while holding the lean. Keep your core braced so the abs stay under tension the whole set.
- 1Your abs holding the lean-back position
- 2Your obliques working on each side reach
- 3A tall chest and braced core throughout
Common mistakes
- Sitting fully upright and releasing the tension
- Rounding your back as you lean
- Reaching with the arm only instead of crunching the side
Muscles worked
The lean back heel tap mainly works the obliques and upper abs, with the lower abs and hip flexors assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsSupport
- Hip FlexorsSupport
- QuadsMinor
Kovo programs the lean back 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.