Waist Exercise · Body Weight

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Alternate Heel Touchers

Category

Waist

Equipment

Body Weight

Target

Abs

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Biomechanical cues verified by the PlanWorkouts Science Review Board under CSCS editorial oversight; see our editorial standards.

Alternate heel touchers isolate the obliques through a short, controlled side crunch rather than a big range of motion, which is exactly the point — it's about repeated contraction, not distance traveled. Reaching too far or twisting the shoulders off the floor turns it into momentum instead of muscle work. Keep the lower back pressed down and let the reach come from the ribs, not the arm.

How to Do the Alternate Heel Touchers

1. Begin on your back with knees bent and both feet planted on the floor.
2. Stretch your arms out to either side so they're in line with your shoulders and level with the floor.
3. Tighten your abdominal muscles to curl your shoulders up off the floor, reaching your right fingertips toward your right heel.
4. Lower back down to the start, then curl up again toward the left, this time reaching your left hand toward your left heel.
5. Keep switching sides like this until you've completed your full set.

Biomechanical & Joint Load Cues

Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers.

Common Mechanical Mistakes & Form Errors to Avoid

• Pulling on the Neck / Cervical Spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.
• Arching Lower Back Under Load: Allowing the lumbar spine to hyperextend during leg raises shifts work to the psoas hip flexors and pinches facet joints.
• Rushing Through Reps: Using fast bouncing tempo bypasses deep transverse abdominis engagement; slow reps with a full exhale build real core strength.

Proper Breathing Patterns & Core Engagement

Exhale completely during spinal flexion or maximal tension to maximize abdominal contraction; inhale on controlled return.

Injury Modification & Joint Safety

Individuals with lumbar disc herniations should prioritize isometric anti-extension (planks, dead bugs) over repetitive loaded spinal flexion. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Waist exercises category.

Muscles Worked

The Alternate Heel Touchers primarily targets the Abs, with Obliques as the primary synergist muscle group.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs Arms Overhead Full Sit-Up (male) Body Weight · Abs

More Abs Exercises

Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Assisted Prone Rectus Femoris Stretch Assisted · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Alternate Heel Touchers work?

The Alternate Heel Touchers primarily targets the abs as the primary agonist. The obliques acts as the primary supporting muscle group during force transmission. Maintaining strict biomechanical alignment ensures maximal tension remains focused on the intended muscle fibers rather than shifting to surrounding stabilizer joints.

What equipment do I need for the Alternate Heel Touchers?

The Alternate Heel Touchers is performed using no equipment — just body weight. Ensure all equipment is securely positioned with collars or safety pins locked before loading working sets. If you train in a home gym or minimal setup, explore our equipment-free and resistance band alternatives below.

What is the most common form mistake on the Alternate Heel Touchers?

The most frequent error is pulling on the neck / cervical spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.. Controlling the 2 to 3-second eccentric lowering phase ensures maximal hypertrophic stimulus while shielding connective tissue.

How many sets and reps should I perform on the Alternate Heel Touchers?

For muscle growth and density, execute 3 to 4 working sets of 10 to 15 controlled repetitions with 60 seconds rest, emphasizing a deep stretch and deliberate peak contraction on every rep.

What's a good alternative to the Alternate Heel Touchers?

If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.