Crunch Heel Touch

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, palms facing inward toward your body.
3. Tuck your chin slightly and lift your head and shoulder blades 1-2 inches off the mat to pre-engage your core.

How to do it

1. Exhale and crunch laterally to the right, reaching your right hand to touch your right heel while keeping your lower back pressed into the floor.
2. Inhale as you return to the center starting position, maintaining the lift in your shoulder blades.
3. Exhale and repeat the movement to the left side, reaching your left hand toward your left heel.
4. Continue alternating sides in a smooth, controlled 'sliding' motion, avoiding any jerky movements.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Maintain a consistent gap between your chin and chest to avoid neck strain.
• Ensure your shoulder blades stay elevated off the mat for the duration of the set.
• Focus on moving laterally (side-to-side) rather than lifting your torso higher off the ground.

Pro tips

• Visualize your lower ribs sliding toward your hip bone to maximize the contraction of the obliques.
• Pause for a half-second at the point of contact with your heel to emphasize the peak contraction.
• Keep your gaze fixed on the ceiling or slightly forward to help maintain neutral neck alignment.

Make it harder

• Move your feet further away from your glutes to increase the distance you must reach, extending the range of motion.
• Slow down the tempo significantly, focusing on a 2-second hold at each heel touch.

Frequently asked

What muscles does the crunch heel touch work?

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

What equipment do you need for the crunch heel touch?

The crunch heel touch requires no equipment — just your body weight.

Is the crunch heel touch good for beginners?

Yes. The crunch heel touch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 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