Heel Beats Prone
Plane of Motion
Coronal
Muscle Focus
Hip Adductors
Adductor Longus, Adductor Brevis, Adductor Magnus, Gracilis, Pectineus
Hip Extensors
Gluteus Maximus, Hamstrings: Semimembranosus, Semitendinosus & Biceps Femoris
Spinal Extensors
Erector Spinae, Semispinalis, Deep Posterior Spinal Group
Other Muscles at Play
Objectives
Strengthens the back extensors and deep abdominal stabilizers while engaging the glutes, hamstrings, and hip adductors.
Stabilizes the abdominals and pelvis as the legs work in a prone position.
Maintains scapular stabilization while the spine remains in neutral or extends and the arms reach forward.
Prevents lower‐back strain by directing the spinal extension or neutral position through the upper body as the tailbone lengthens toward the feet.
Focus on breathing to synchronize the movement.