Smart Workout Diary

Alternating Heel Touch

The alternating heel touch is a bodyweight abdominal exercise performed lying on your back while reaching side to side toward each heel. It primarily trains the obliques, with the rectus abdominis helping maintain a small crunch. It supports core strength, trunk control, and abdominal endurance.

Demonstration

Alternating Heel Touch — demonstration 1
Alternating Heel Touch — demonstration 2

Instructions

  1. Lie on your back with your knees bent, feet flat on the floor, and heels close enough that your fingertips can reach them with a small side bend.
  2. Place your arms alongside your body, brace your abdomen, and lift your head and shoulders slightly off the floor while keeping your neck relaxed.
  3. Exhale and slide your right hand toward your right heel by bending through your torso to the side; keep both shoulders generally lifted.
  4. Return to the center with control, then reach your left hand toward your left heel.
  5. Continue alternating sides in a smooth, controlled rhythm without pulling on your neck or rocking your hips.
  6. Stop or reduce the range if you feel sharp pain or cannot keep your lower back and neck comfortable.
Muscle Group
Obliques
Type
Calisthenics
Mechanics
Compound
Equipment
Body Only
Difficulty
Beginner

Technique tips

  1. Keep the crunch small: lift only enough to keep the abdominal muscles engaged rather than straining the neck.
  2. Move from the ribs and waist, not by sliding the feet or swinging the hips.
  3. Use controlled repetitions and exhale as you reach each heel.
  4. Keep both feet planted and choose a range of motion you can control evenly on both sides.
Exercise library