Abs · Bodyweight
Heel Touches
Heel touches are a bodyweight isolation exercise targeting the obliques and the rectus abdominis. This movement suits all fitness levels and works best near the end of a core workout or within a high-rep circuit.
- Muscles
- Abs
- Equipment
- Bodyweight
- Type
- Strength
- Animation
- Men and women
How to do it
- Lie on your back with your knees bent and feet flat on the floor, arms at your sides.
- Lift your shoulders slightly off the ground, engaging your core.
- Reach your right hand toward your right heel, crunching your obliques.
- Return to center, then reach your left hand toward your left heel.
- Alternate sides in a controlled manner, keeping your core engaged throughout.
Common mistakes
- Tucking the chin aggressively into the chest strains the neck instead of engaging the abdominal wall.
- Dropping the shoulder blades to the floor between reps eliminates continuous tension from the core.
- Relying on momentum to swing from side to side reduces muscle activation in the obliques.
- Placing the feet too close to the hips allows the hands to reach the heels without adequate lateral trunk flexion.
Tips
- Keep your gaze fixed upward at an angle toward the ceiling to maintain a neutral neck.
- Position your feet far enough away so reaching each heel requires a deliberate lateral crunch in the waist.
- Exhale fully and hold a brief pause at each heel touch to maximize the peak contraction.
Sets and reps
Perform 3 to 4 sets of 15 to 25 reps per side with 30 to 60 seconds of rest to build core endurance and muscle definition.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
Is this exercise safe for the lower back?
Yes, because your lower back remains pressed against the floor throughout the movement, minimizing spinal stress. If sharp discomfort occurs, stop the movement and consult a healthcare professional.
Which muscles do heel touches target the most?
The primary drivers are the internal and external obliques, which produce the lateral flexion. The rectus abdominis works isometrically to keep the shoulder blades elevated.
