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Exercise Benefits With Proper Form & Technique

Heel Beats

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muscles:AdductorsMuscle, GlutesMuscle
synergists:Lower BackMuscle, HamstringsMuscle, AbductorsMuscle
required:Doable Without Equipment And Weights
optional:Fitness Mat, Towel, Weight Cuffs
fitness level:Normal
exercise type:Strength
Variations available (8)
Starting PositionExecution - 1nd Step
Execution - 2rd Step

General And Specifics

Starting Position

  • lay your belly on the ground or a fitness mat
  • put one hand on top of the other and rest your head on the back of the upper one
  • stretch out the legs
  • the feet are together

Correct Execution

  • brace the abs and pull the abs to the spine to protect the lower back
  • lift the legs, the thighs lift off the ground
  • open them until the feet are about shoulder-wide away
  • afterwards, move the feet back towards each other
  • always keep the legs in the air
  • do several reps

tips for the workout

  • if this is too hard for you, start with leg lifting
  • use weight cuffs to impede it