Alternate Heel Touchers

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms straight by your sides with your palms facing inward toward your body.
3. Position your heels approximately 6 to 10 inches away from your glutes.

How to do it

1. Exhale and lift your head and shoulder blades slightly off the mat, engaging your upper abs to maintain a constant 'crunch' position.
2. Reach your right hand toward your right heel by flexing your torso to the right side, focusing on squeezing your right oblique.
3. Inhale as you return to the center position, keeping your shoulders elevated.
4. Exhale and reach your left hand toward your left heel, alternating sides in a smooth, controlled tempo.

Form checklist

• Keep your lower back pressed firmly into the floor throughout the entire movement.
• Maintain a small gap between your chin and chest to avoid pulling on your neck.
• Ensure the movement comes from your torso sliding sideways, rather than just swinging your arms.
• Keep your shoulder blades off the floor for the duration of the set to maintain constant tension on the abs.

Pro tips

• Focus on 'closing the gap' between your lower ribs and your hip bone on every repetition to maximize oblique engagement.
• Pause for a split second at the point of contact with your heel to emphasize the peak contraction.

Make it harder

• Move your feet further away from your glutes to increase the range of motion required to reach your heels.
• Hold a light weight plate or small dumbbell in each hand to add resistance to the lateral flexion.

Frequently asked

What muscles does the alternate heel touchers work?

The alternate heel touchers primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the alternate heel touchers?

The alternate heel touchers requires no equipment — just your body weight.

Is the alternate heel touchers good for beginners?

The alternate heel touchers is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals