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Last updated February 2, 2026
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abs
90 Degree Heel Touch
Lie on back, legs straight up in air. Crunch up and try to touch your ankles or heels.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
abs
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on a mat or flat surface with your knees bent at a 90-degree angle.
- Keep your feet flat on the ground and your arms extended at your sides.
- Step 2Position Your Arms
- Extend your arms out to the sides, palms facing down.
- Your arms should be in line with your shoulders, creating a T-shape with your body.
- Step 3Engage Your Core
- Tighten your abdominal muscles to stabilize your spine.
- Ensure your lower back is pressed against the mat to avoid arching.
- Step 4Perform the Heel Touch
- Lift your head, shoulders, and upper back off the ground slightly.
- Reach your right hand towards your right heel while keeping your left arm extended out to the side.
- Step 5Return to Start
- Lower your upper body back down to the mat.
- Repeat the movement on the left side, reaching your left hand towards your left heel.
- Step 6Continue Alternating
- Continue to alternate sides for the desired number of repetitions.
- Focus on controlled movements and maintaining core engagement throughout.
- Step 7Finish the Exercise
- After completing your reps, lower your upper body fully to the mat.
- Relax your arms at your sides and take a moment to breathe before getting up.