Alternate Heel Touches

Body Part: Waist

Muscle: Obliques

Equipment: Exercise Mat

Alternate Heel Touches are a bodyweight core exercise that trains the obliques with a short side-to-side crunch. From a lying position with the knees bent, you lift the shoulders slightly and reach one hand toward the matching heel, then alternate to the other side. The movement is small, but it keeps constant tension across the front and sides of the waist when you avoid dropping fully between reaches.

The exercise mainly targets the external and internal obliques, with the rectus abdominis helping hold the shoulders off the floor. Because the feet stay planted, the focus is not on leg movement or hip flexion; it is on bending the rib cage toward the hip on each side. A good rep feels like the side of the waist is shortening, not like the arm is simply sliding farther across the floor.

Set up on an exercise mat with your knees bent, feet flat, and heels close enough that you can reach toward them without straining. Let your arms rest beside your body, lift the head and shoulder blades slightly, and keep the chin relaxed. This small shoulder lift keeps the abs engaged while still allowing the torso to shift from side to side.

As you reach, think about sliding one hand toward the same-side heel while your ribs move toward that hip. Return through the center without fully relaxing, then reach to the other side with the same range and tempo. The movement should stay smooth and controlled, with the hips quiet and the lower back comfortable on the mat.

Alternate Heel Touches fit well in beginner core sessions, home workouts, warmups, or higher-rep waist finishers. You can make them easier by bringing the feet closer to the hips or by using a smaller reach. You can make them harder by moving more slowly, keeping the shoulder blades lifted throughout the set, or placing the feet slightly farther away while still keeping control.

Common mistakes include yanking the neck forward, rocking the hips, rushing side to side, or turning the movement into a long arm reach with very little trunk motion. Keep the eyes looking upward, exhale softly on each reach, and stop the set when your shoulders can no longer stay lightly lifted. The best reps are steady, compact, and clearly driven by the side waist.

Instructions

• Lie on your back with your knees bent and feet flat on the floor.
• Place your arms by your sides with your palms facing inward.
• Lift your head and shoulder blades slightly off the floor.
• Reach your right hand toward your right heel by bending through the side of your waist.
• Return to the center without dropping your shoulders fully.
• Reach your left hand toward your left heel.
• Continue alternating sides in a controlled rhythm.
• Lower your shoulders to the floor when the set is complete.

Tips & Tricks

• Keep your shoulders lightly lifted to maintain core tension.
• Move from your waist instead of just reaching with your hand.
• Avoid pulling your chin toward your chest.
• Place your feet closer to your hips to make heel contact easier.
• Slow down if your hips begin to rock.
• Exhale on each reach and inhale as you return to center.
• Keep both feet planted so the side bend comes from your waist instead of shifting your lower body.
• Use the same reach distance on both sides so one oblique does not do more work than the other.

Frequently Asked Questions

What muscles do Alternate Heel Touches work?

They mainly work the obliques, with the abs helping keep the shoulders lifted.

Do I need to touch my heel every rep?

No. Reach toward the heel as far as you can while keeping the movement controlled and pain-free.

Are heel touches good for beginners?

Yes. They are simple to learn and easy to adjust by changing foot distance or range of motion.

Why do I feel this in my neck?

You may be holding too much tension in your head and shoulders. Keep the chin relaxed and lift from the abs.

Can I do this exercise without a mat?

Yes, but a mat or soft surface usually makes the floor position more comfortable.

How close should my feet be during Alternate Heel Touches?

Set your feet close enough that you can reach toward your heels while keeping your shoulders lifted. Move the feet farther away only if you can still reach by bending through the side waist.

Should my shoulders stay off the floor the whole time?

Ideally, yes. Keeping the shoulder blades lightly lifted maintains abdominal tension, but you can rest briefly if your neck or upper abs fatigue.

Why do my hips rock during Alternate Heel Touches?

Hip rocking usually means you are reaching too far or moving too fast. Shorten the reach and keep both feet heavy on the floor.