Heel Beats | Illustrated Exercise Guide

Primary muscles: Glutes, hamstrings
Secondary muscles: Thighs, core
Equipment: No equipment

Heel Beats Instructions

1. Lie on your stomach with your legs fully extended, hands under your chin, and raise your legs a few inches off the floor.
2. Beat your heels together until the set is complete.

Proper Form And Breathing Pattern

Tighten your core, squeeze the glutes, keep your legs straight and point the toes. Maintain your head, neck, and spine neutral, breathe slowly, and fully engage your glutes and hamstrings to keep the movement slow and controlled.

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Exercise Benefits

The heel beats is a Pilates move that targets the glutes and the hamstrings and helps slim down your legs. This exercise strengthens, tones, and sculpts the posterior chain muscles, lengthens the hamstrings, and helps avoid injuries.

Heel Beats Demonstration

Sets And Reps

Do 2 or 3, 30-second to 1-minute sets. To strengthen and tone the back of your legs and glutes, pair the heel beats with hamstring curls, romanian deadlifts and bulgarian split squats.

Calories Burned

To calculate the number of calories burned doing the heel beats, enter your weight and the duration of the exercise:

Related Lower Body Exercises

Try these other lower body exercises to strengthen, sculpt and tone your thighs, hips, legs and glutes:
Cossack squat
Alternating dumbbell swing
Diamond kicks
Wall bridge

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