← All abs exercises Beginner

Heel Touches

A gentle oblique-focused movement performed lying down, reaching alternately toward each heel.

Setup

Lie on your back, knees bent, feet flat. Lift your shoulders slightly off the floor in a small crunch position.

Movement

Reach one hand toward the same-side heel. A small lateral crunch and reach, not a large twisting motion. Return to center and reach the other side. Alternate sides in a controlled, steady rhythm.

Return

Keep your lower back gently pressed into the floor. Avoid letting your back arch as you reach side to side.

Common Mistake to Avoid

Lifting the shoulders too high. This is meant to be a small, controlled crunch-and-reach, not a full sit-up motion.

Equipment None (bodyweight)
Primary Muscles Abs (obliques, rectus abdominis)
Secondary Muscles None significant

Why it matters

Heel touches offer a low-intensity way to introduce rotational, oblique-engaging movement to a beginner ab routine, without the more demanding stability requirements of exercises like the Russian twist or side plank. It's a useful, accessible building block for newer trainees.

How to do it

  1. Lie on your back, knees bent, feet flat. Lift your shoulders slightly off the floor in a small crunch position.
  2. Reach one hand toward the same-side heel. A small lateral crunch and reach, not a large twisting motion.
  3. Return to center and reach the other side. Alternate sides in a controlled, steady rhythm.
  4. Keep your lower back gently pressed into the floor. Avoid letting your back arch as you reach side to side.

Common mistakes

  • Lifting the shoulders too high. This is meant to be a small, controlled crunch-and-reach, not a full sit-up motion.
  • Rushing through reps. A controlled tempo lets you actually feel the oblique engagement on each side.
  • Letting the lower back arch. Keep some gentle core engagement to prevent your back from lifting off the floor.
  • Reaching with the whole arm extended stiffly. A relaxed, natural reach works just as well as an exaggerated stretch.

Sets & reps by level

Beginner

3 sets of 20–24 total reps (both sides), controlled pace.

Intermediate

3–4 sets of 24–30 total reps.

Advanced

Typically progressed toward more demanding oblique work (Russian twists, side planks) rather than scaled up significantly on its own.

← All abs exercises Next: Standing Cable Woodchopper →

Log your next heel touches session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial