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Alternating heel touch

Lying with your knees bent and your feet set wide, you keep your shoulders curled just off the floor and bend your trunk from side to side so each hand reaches for its heel. It is a side bend held in a crunch, about as easy to learn as the basic crunch. Side-bending tasks worked the external obliques most in an EMG study of floor exercises.

Movement guide

Alternating heel touch

DemandEasy
Equipment requiredBodyweight + Floor space
Muscle focusAbs

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Gets into position, then repeats the movement. Technical checks passed; qualified exercise review is pending.
Watch it bigger, and flip through similar moves, in the studio.Open in the studio

Make it easier or harder

Choose a version that fits your control and comfort.

Easier option

Use a smaller controlled movement or shorter hold, with the support described in this guide. NHS strength exercises

This move

Alternating heel touch demonstrated on the 3D figure3D demoAlternating heel touchBeginner · No equipment

Beginner grade.

Harder option

Banded decline sit-up demonstrated on the 3D figure3D demoBanded decline sit-upIntermediate · A band + A bench or box

Similar move, intermediate grade.

Source-researched guide. Clinical review is pending.

How to move

  1. Lie on your back with your knees bent, your feet flat and a little wider than your hips, and your arms long by your sides.
  2. Curl your head and shoulders just off the floor and keep them there.
  3. Bend sideways at the waist to slide your right hand towards your right heel, hold for a second, then come back to the middle.
  4. Repeat to the left; one touch each side counts as one rep.

Form cues

  • Slide the hand along the floor rather than twisting.
  • Keep your neck long and your eyes on your knees.
  • Avoid: dropping the shoulders between touches.

Practice and cautions

2 to 3 sets of 10 to 15 slow reps, stopping with 2 or 3 reps in reserve (our editorial starting point).

This is movement education, not an assessment or treatment prescription. Stop for sharp or increasing pain, dizziness, numbness or tingling; seek individual guidance for symptoms, injury or restrictions.

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Sources and review status

Sources support the educational description; they do not establish that this exercise is suitable for you.

No variation is labeled clinically validated.

What it works

Muscles

Main: Abs.

Anatomy: Rectus abdominis, Obliques, Transversus abdominis.

Equipment

None: body weight and floor space.

Level

Beginner. See the easier and harder options above.

Similar moves

Dead bug heel taps demonstrated on the 3D figure3D demoDead bug heel tapsBeginner · No equipmentAb wheel rollout from the knees demonstrated on the 3D figure3D demoAb wheel rollout from the kneesAdvanced · An ab wheelBent-knee hip raise demonstrated on the 3D figure3D demoBent-knee hip raiseIntermediate · No equipmentBicycle crunch demonstrated on the 3D figure3D demoBicycle crunchIntermediate · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentCaptain's chair knee raise demonstrated on the 3D figure3D demoCaptain's chair knee raiseIntermediate · Other / check instructions

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Questions people ask

What muscles does the Alternating heel touch work?

Mainly the abs.

What equipment do I need for the Alternating heel touch?

No equipment: your body weight and a little floor space.

Is the Alternating heel touch good for beginners?

It is graded beginner, so it suits most people starting out. When it feels easy, try the Banded decline sit-up.

How do I make the Alternating heel touch harder?

Progress to the Banded decline sit-up or the Bench leg pull-in. Follow that guide’s technique and any stated timing.