Quick Answer
Alternating Heel Touch is a beginner strength exercise that targets your abdominals and obliques. It uses only your bodyweight. Lie on back, knees bent, feet flat on floor hip-width apart.
Video Tutorial
How to Perform the Alternating Heel Touch
- 1
Lie on back, knees bent, feet flat on floor hip-width apart.
- 2
Arms extended by sides.
- 3
Lift head and shoulders slightly off floor, engaging abs.
- 4
Reach right hand towards right heel by bending torso sideways (lateral flexion).
- 5
Return to center.
- 6
Reach left hand towards left heel.
- 7
Continue alternating sides, keeping core engaged.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Using momentum to swing through reps. Pause briefly in the contracted position to keep tension on the muscle.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Alternating Heel Touch isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Alternating Heel Touch work?
The Alternating Heel Touch primarily targets your abdominals and obliques.
What equipment do I need for the Alternating Heel Touch?
The Alternating Heel Touch needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Alternating Heel Touch suitable for beginners?
Yes. The Alternating Heel Touch is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Alternating Heel Touch should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Alternating Heel Touch every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train abdominals and obliques more frequently, alternate harder and easier variations and keep overall weekly volume moderate.