I use this mobility drill with all my personal training clients—here’s why you should try it

When I programme a new fitness plan for my personal training clients, I always include mobility work. And there’s one move I swear by, standing heel taps.

The exercise requires you to balance on one leg, while raising the other leg and tapping the heel on a raised object, or up and over objects, or both. It might look simple, but it works the body in several powerful ways.

First, it improves balance and coordination. Standing on one leg while the other moves forces you to stabilize, mimicking everyday single-leg movements like walking, stepping up or changing direction.

Your hip, knee and ankle all need to adjust to keep you upright, which can improve your reaction time on uneven surfaces or if you trip, helping reduce the risk of falls.

This drill is also excellent for building spine stability and core strength. As one leg moves over the object, your core has to resist twisting. It also activates the deep abdominal muscles that support your spine and help maintain good posture.

Another key benefit is improved hip mobility and control. Lifting your leg over the object strengthens your hip flexors, while the glutes in your standing leg work to keep your pelvis stable and prevent you from losing your balance.

Unlike static stretching or basic balance exercises, this dynamic move trains multiple muscle groups at once while reinforcing real-world movement patterns—helping your body move more efficiently in everyday life.

How to do standing heel taps

Time: 30-60sec each side

• Place two dumbbells hip-width apart on a raised platform, such as a couch, and stand a few feet back, facing the platform.
• Lift your right leg, making sure you feel grounded on your standing left leg, and place your hands on your hips for added stability.
• Keeping your right leg straight, tap your right heel on the couch to the left of the two dumbbells.
• Then tap your heel between the two dumbbells and then to the right of the dumbbells.
• Head back in the opposite direction, tapping back and forth between the dumbbells for the allocated time.
• Repeat with the other leg.

Technique tips:

• Move slowly with control—don’t swing your leg over the dumbbells.
• Keep your shoulders back and core braced to maintain balance.
• Start with a low object (like the dumbbell lying flat), you can even move the dumbbell to the floor. Then progress by adding some height, such as by balancing the weight on its head.