Alternate Heel Touchers
beginner strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- beginner
Alternate heel touchers are a foundational oblique exercise performed lying on the back with knees bent and feet flat on the floor, then alternately reaching each hand toward the same-side ankle while crunching slightly to one side. The motion targets the obliques specifically, providing direct lateral abdominal training that pure crunches miss. This is one of the most accessible oblique exercises in any program. The lying position with feet on floor eliminates balance demands while the alternating reach engages both sides equally. For beginners building core strength, the exercise provides foundational oblique work; for experienced trainees, it serves as warm-up activation or accessory work in core sessions. Where this earns its place is as foundational oblique work for trainees at any level. The trade-off is the modest training stimulus — pure heel touchers won't drive serious oblique development for advanced trainees. Combined with planks and rotational work, they round out core training programs effectively.
Why train the Alternate Heel Touchers?
- Targets the obliques through direct lateral flexion.
- Accessible to all fitness levels.
- Useful as foundational oblique work or warm-up activation.
- Engages both sides equally through alternating pattern.
- Pairs naturally with planks for compound core training.
- Costs nothing and requires no equipment.
How to do the Alternate Heel Touchers: step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Extend your arms straight out to the sides, parallel to the ground.
- 3Engaging your abs, lift your shoulders off the ground and reach your right hand towards your right heel.
- 4Return to the starting position and repeat on the left side, reaching your left hand towards your left heel.
- 5Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
obliques
Common mistakes to avoid
Pulling on the neck
Hands behind head are a guide, not a tool. Let the obliques do the work.
Lifting the head excessively
The lift comes from the obliques. Excessive head lifting strains the neck.
Bouncing through reps
Slow controlled motion produces oblique engagement.
Cutting range
Reach far enough to touch (or come close to) the ankle. Partial reps reduce stimulus.
Letting feet shift
Feet stay anchored. Foot movement reduces the isolation.
Easier and harder variations
Easier
Reduce the reach distance. Or perform shorter sets while building endurance.
Harder
Slow tempo (3 seconds per reach). Or hold a small weight in each hand.
Alternative exercises
Russian twist
Rotational oblique work.
Side plank
Isometric oblique work.
Bicycle crunch
Combines front and side ab work.
How to program the Alternate Heel Touchers into your training
Sets and reps: 3 sets of 15-25 reps per side. Frequency: 3-4 times per week. In core sessions: as accessory work after main exercises.
Recovery and frequency
Minimal recovery cost. Daily training tolerable.
Frequently asked questions
How many reps?
15-25 per side.
How often?
3-4 times per week.
Will this give me a slim waist?
No — builds oblique muscle but doesn't reduce fat. Diet drives waist size.
Heel touchers vs side bends?
Both target obliques through different motions. Use both for variety.
Should I add weight?
Eventually, yes for serious oblique development.
Is this safe for back?
Generally yes. Sharp pain warrants stopping.
Useful tools for this exercise
Build a workout with the Alternate Heel Touchers
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
