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Last updated February 2, 2026
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abs
Heel Touchers - Alternate
Lie on back, knees bent. Crunch side to side, touching your right heel with right hand, then left.
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 with your knees bent and feet flat on the ground.
- Position your arms at your sides with your palms facing down.
- Step 2Engage Your Core
- Tighten your abdominal muscles to support your lower back.
- Ensure your back is flat against the mat.
- Step 3Lift Your Shoulders
- Raise your shoulders off the mat slightly, engaging your core.
- Keep your head and neck relaxed, avoiding straining.
- Step 4Reach for Your Heels
- Extend your right arm towards your right heel, reaching as far as you can.
- Return to the starting position and then reach with your left arm towards your left heel.
- Step 5Alternate Sides
- Continue alternating sides, reaching for your heels with each arm.
- Focus on controlled movements and maintaining core engagement.
- Step 6Maintain Form
- Keep your shoulders lifted throughout the exercise.
- Avoid pulling on your neck; use your core to lift.
- Step 7Finish the Exercise
- After completing your desired number of repetitions, lower your shoulders back to the mat.
- Relax and take a moment to breathe before getting up.