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how to do heel touches

With shoulders slightly lifted and knees bent, heel touches have you reach side to side, which works your obliques through a short side bend rather than a twist. That makes them approachable if bicycle crunches or twisting moves feel awkward. They are easy to learn and suit beginners, and they give a noticeable feeling along the waist quickly. The honest limitation is that the range is small and easy to cheat with your arms, so once they feel light, move your feet farther from your hips.

▶ watch heel touches on the dedicated video page

primary musclesabs, obliques
also workship flexors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Lie on your back with your knees bent and your feet flat on the floor, hip-width apart. Position your arms along your sides with your palms facing down.
  2. Lift your shoulders slightly off the floor, engaging your core and keeping your neck relaxed.
  3. Reach your right hand towards your right heel, bending your torso to the side. Return to the center and then reach your left hand towards your left heel.
  4. Alternate sides in a controlled manner, maintaining the contraction in your core throughout the exercise. Repeat for the desired number of repetitions.

how much: Start with 3 sets of 10–13 reps, and step your feet farther away before you add reps.

form tips from the wandelbar coaches

  • Keep your shoulder blades hovering off the floor for the entire set, no resting in between.
  • Slide your ribs toward your hip on each side, as if shortening that side of your waist.
  • Keep your chin a fist's distance from your chest so your neck stays relaxed.

common mistakes

  • Reaching with the arm instead of bending the waist — keep the arm long and shorten your side to move it.
  • Head dropping to the floor between reaches — hold the shoulder lift and slow the tempo instead.
  • Knees swaying side to side with each reach — squeeze a small gap between your knees and hold them still.

make it easier or harder

easier
Keep your head resting on the floor and do a smaller side-to-side reach toward your hips.
harder
Hold the far reach on each side for two seconds before crossing back through center.
heel touches: shoulders lifted, right hand reaching toward right heel
heel touches — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks

never wonder what to train next

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