What muscles do Alternate Heel Touchers work?

Alternate Heel Touchers primarily target the oblique muscles along the sides of your abdomen. They also engage your upper abs and lower abs, helping to improve core strength and stability.

Do I need any equipment for Alternate Heel Touchers?

No equipment is required for Alternate Heel Touchers just your body weight and a comfortable surface such as a yoga mat. This makes them ideal for home workouts or when you have limited space.

Are Alternate Heel Touchers good for beginners?

Yes, Alternate Heel Touchers are beginner-friendly as they are low-impact and easy to perform. Beginners can start with shorter sets and focus on controlled movements before increasing reps.

What are common mistakes when doing Alternate Heel Touchers?

Common mistakes include jerking the neck forward instead of engaging the core, moving too quickly without control, and letting the shoulders drop to the floor between touches. Keep your core tight, maintain a slight shoulder lift, and move smoothly side to side.

How many reps of Alternate Heel Touchers should I do?

A good starting point is 2 to 3 sets of 12 to 20 touches per side. Adjust the volume based on your fitness level and aim for consistent, controlled movements rather than rushing through reps.

Are Alternate Heel Touchers safe for people with lower back pain?

They can be safe if performed with proper form and a neutral spine, but individuals with lower back issues should consult a medical professional first. Using a mat and engaging the core throughout can help reduce strain.

What variations can I try for Alternate Heel Touchers?

You can increase the challenge by holding a light weight in each hand, slowing down the movement, or extending your legs further away to increase the range of motion. Alternatively, perform them with your feet slightly off the ground for greater core engagement.

Alternate Heel Touchers

Target Muscles

Primary:

Obliques

Secondary:

Upper Abs

Lower Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with knees bent, feet flat on the floor, and arms at your sides. Lift your shoulders slightly off the ground, then reach your right hand toward your right heel, return to center, and repeat on the left side. Keep your core engaged and move in a controlled manner throughout the exercise.

Step-by-Step Instructions

Lie flat on your back on the floor or an exercise mat with your knees bent and feet flat on the ground, about shoulder-width apart.
Place your arms at your sides with your palms facing down.
Engage your core by tightening your abdominal muscles and slightly lifting your shoulders off the ground.
Slowly reach your right hand toward your right heel, bending your torso slightly to the side.
Return to the starting position while keeping your core engaged.
Repeat the movement on the left side by reaching your left hand toward your left heel.
Continue alternating sides in a controlled manner, ensuring your shoulders remain off the ground and your core stays engaged throughout the exercise.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Air Twisting Crunch

Obliques

Bodyweight

Russian Twist

Obliques

Bodyweight

Dumbbell Side Bend

Obliques

Dumbbell

Kettlebell Advanced Windmill

Obliques

Kettlebell

Frequently Asked Questions

What muscles do Alternate Heel Touchers work?: Alternate Heel Touchers primarily target the oblique muscles along the sides of your abdomen. They also engage your upper abs and lower abs, helping to improve core strength and stability.
Do I need any equipment for Alternate Heel Touchers?: No equipment is required for Alternate Heel Touchers just your body weight and a comfortable surface such as a yoga mat. This makes them ideal for home workouts or when you have limited space.
Are Alternate Heel Touchers good for beginners?: Yes, Alternate Heel Touchers are beginner-friendly as they are low-impact and easy to perform. Beginners can start with shorter sets and focus on controlled movements before increasing reps.
What are common mistakes when doing Alternate Heel Touchers?: Common mistakes include jerking the neck forward instead of engaging the core, moving too quickly without control, and letting the shoulders drop to the floor between touches. Keep your core tight, maintain a slight shoulder lift, and move smoothly side to side.
How many reps of Alternate Heel Touchers should I do?: A good starting point is 2 to 3 sets of 12 to 20 touches per side. Adjust the volume based on your fitness level and aim for consistent, controlled movements rather than rushing through reps.
Are Alternate Heel Touchers safe for people with lower back pain?: They can be safe if performed with proper form and a neutral spine, but individuals with lower back issues should consult a medical professional first. Using a mat and engaging the core throughout can help reduce strain.
What variations can I try for Alternate Heel Touchers?: You can increase the challenge by holding a light weight in each hand, slowing down the movement, or extending your legs further away to increase the range of motion. Alternatively, perform them with your feet slightly off the ground for greater core engagement.