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90 Degree Alternate Heel Touch

The 90 Degree Alternate Heel Touch trains controlled side bending, helping improve core control and coordination through slow, precise movement.

Ab exercises
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90 Degree Alternate Heel Touch
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90 Degree Alternate Heel Touch

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Lying on your back with hips and knees bent to 90 degrees, the 90 Degree Alternate Heel Touch involves reaching side to side toward each heel. This lateral flexion pattern targets the obliques while keeping the lower back supported on the floor. Proper breathing is essential during any core exercise that raises intra-abdominal pressure (Hackett & Chow, 2013), so exhale as you reach and avoid holding your breath.

The side-to-side motion trains the obliques through a short but effective range. Keep your shoulder blades slightly lifted throughout the set and initiate each reach from your ribcage rather than just swinging your arms. Core-focused exercises that incorporate trunk rotation and lateral movement recruit a broad network of stabilising muscles beyond the rectus abdominis alone (Reinold et al., 2004).

This bodyweight exercise fits anywhere in a core routine and requires no equipment. Perform 15 to 20 touches per side with controlled tempo. To increase difficulty, hold a light dumbbell or slow each rep down. Strong lateral core function supports performance in athletic movements that involve quick changes of direction (Tourillon et al., 2024).

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Technique and form

How to perform the 90 Degree Alternate Heel Touch

  1. Begin by lying flat on the floor with your back pressed against the mat, knees bent, and feet flat on the ground about hip-width apart.
  2. Place your arms straight at your sides, palms facing down, with fingertips pointing toward your heels.
  3. Engage your core muscles and lift your shoulder blades slightly off the floor while maintaining a neutral spine position.
  4. Keep your lower back in contact with the floor throughout the entire movement to protect your spine.
  5. Slowly reach your right hand toward your right heel by rotating your upper body to the right side while maintaining the elevated position.
  6. Return to the starting position with your shoulders slightly off the ground, then rotate to the left side, reaching your left hand toward your left heel.
  7. Breathe out as you reach toward each heel, and breathe in as you return to center.
  8. Continue alternating sides in a controlled manner, focusing on the oblique contraction with each movement rather than how far you can reach.

Important information

  • Keep your movements slow and controlled rather than using momentum to reach your heels.
  • Maintain the slight elevation of your upper back throughout the exercise to keep your core engaged.
  • If you feel any strain in your neck, place your non-working hand behind your head for support.
  • Focus on the quality of the contraction in your obliques rather than how far you can reach toward your heel.
90 Degree Alternate Heel Touch — Step 1
90 Degree Alternate Heel Touch — Step 2

Common Mistakes: 90 Degree Alternate Heel Touch

Letting your lower back arch off the floor

Press your lower back into the ground throughout the movement. If it arches, the exercise is too advanced — try an easier variation.

Using momentum to swing

Slow, controlled movements engage your core much more effectively than fast, swinging reps.

Moving too fast

Slow reps build more muscle during isolation exercises. Aim for 2 seconds up, 2 seconds down.

Not using full range of motion

Go through the complete movement from start to finish. Partial reps give partial results.

Rushing through reps

Slow, controlled reps work the muscle much better than fast, sloppy ones. Take your time on both the lifting and lowering phase.

Benefits of the 90 Degree Alternate Heel Touch

Builds stronger abdominal muscles

The 90 Degree Alternate Heel Touch directly targets your abdominal muscles, helping you build strength and size in this area over time.

Focused muscle targeting

As an isolation exercise, the 90 Degree Alternate Heel Touch lets you zero in on your abdominal muscles without other muscles taking over. This is great for bringing up a weak point or adding definition.

Strengthens your core foundation

A stronger core improves your posture, protects your lower back, and makes you more stable during every other exercise you do.

Equipment advantage

Using your own bodyweight makes this exercise accessible anywhere without equipment, giving you a training benefit that's hard to replicate with other setups.

Train anywhere

The 90 Degree Alternate Heel Touch can be done at home with minimal or no equipment, making it easy to stay consistent even when you can't get to the gym.

Muscles Worked: 90 Degree Alternate Heel Touch

The 90 Degree Alternate Heel Touch is an isolation exercise that focuses your effort on the abdominal muscles. Here's a breakdown of every muscle involved.

Primary muscles

Abs — Your abdominal muscles brace your core and keep your spine safe. These are the main muscle doing the heavy lifting during the 90 Degree Alternate Heel Touch.

Muscles worked during the 90 Degree Alternate Heel Touch

FAQ - 90 Degree Alternate Heel Touch

What muscles does the 90 Degree Alternate Heel Touch work?

The 90 Degree Alternate Heel Touch primarily targets the obliques and rectus abdominis (six-pack muscles). Your serratus and transverse abdominis also engage significantly as stabilizers throughout the movement.

How can I make the 90 Degree Alternate Heel Touch easier or harder?

To make it easier, reduce your range of motion or perform fewer repetitions at a slower pace. To increase difficulty, add ankle weights, extend your reach further beyond your heels, or incorporate a pause at the point of maximum rotation.

What are the most common form mistakes with this exercise?

The three most critical errors are allowing the hips to sag (losing the pike position), shoulders rolling forward (compromising joint safety), and excessive body wobbling due to poor core bracing. Focus on maintaining a straight line from hands to hips, keeping shoulders packed away from ears, and engaging your core throughout the movement.

How often should I include the 90 Degree Alternate Heel Touch in my routine?

Include this exercise 2-3 times weekly as part of your core training routine. It works well in circuits of 30-45 second intervals or for 15-20 repetitions per side, depending on your fitness goals and training split.

Is this exercise safe for people with lower back issues?

The 90 Degree Alternate Heel Touch is generally safer than many core exercises because your back remains supported against the floor. However, if you have existing back conditions, start with modified versions, maintain proper form, and stop if you experience any pain beyond normal muscle engagement.

Scientific References

The Valsalva maneuver: its effect on intra-abdominal pressure and safety issues during resistance exercise

Hackett DA, Chow CM · J Strength Cond Res (2013)

Electromyographic analysis of the rotator cuff and deltoid musculature during common shoulder external rotation exercises

Reinold MM, Wilk KE, Fleisig GS, et al. · J Orthop Sports Phys Ther (2004)

Human foot muscle strength and its association with sprint acceleration, cutting and jumping performance, and kinetics in high-level athletes

Tourillon R, Michel A, Fourchet F, et al. · J Sports Sci (2024)

Sources are peer-reviewed academic publications from PubMed.

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