About this exercise
A floor-based hip mobility drill performed on your side, alternately tapping the heel and knee of the top leg to the floor to improve glute activation, hip control, and lateral stability.
Side-Lying Heel and Knee Taps
Step by step instructions, muscle activation and variants for the Side-Lying Heel and Knee Taps.
EasyGlutes
How to Perform
- Lie on your side with legs stacked and hips slightly bent at roughly 45 degrees
- Raise the top knee toward your chest while keeping your core braced
- Tap the heel of your top foot to the floor behind you, then return to the raised position
- Next, tap the top knee to the floor in front of you, then return
- Alternate between heel taps and knee taps in a slow, controlled rhythm
- Complete all reps on one side before rolling over to work the other side
Muscle Activation
Primary
Glutes
Secondary
CoreOuter thighs
About the Side-Lying Heel and Knee Taps
The Side-Lying Heel and Knee Taps is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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