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Last updated March 5, 2026
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abs
Alternate Heel Touchers
Lie on your back with knees bent and reach alternately toward each heel, crunching the obliques with each reach.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliquesabs
Secondary
deep abs / core
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Alternate
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat.
- Bend your knees and place your feet flat on the floor, hip-width apart.
- Extend your arms along your sides with palms facing down.
- Step 2Execution
- Engage your core and lift your shoulder blades slightly off the floor.
- Crunch laterally to the right, reaching your right hand toward your right heel.
- Return to center without lowering your shoulders to the floor.
- Crunch laterally to the left, reaching your left hand toward your left heel.
- Continue alternating sides in a controlled rhythm.
- Step 3Tips
- Keep your lower back pressed into the floor throughout.
- Focus on the oblique contraction rather than just reaching with your arm.
- Avoid pulling on your neck — the movement should come from the core.