Exercise
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.
90 Degree Alternate Heel Touch
The 90 Degree Alternate Heel Touch is a core exercise performed lying on your back with your hips and knees bent, reaching side to side toward your heels. It is useful because it trains controlled rotation and side flexion while keeping your upper body close to the floor, which helps build strength without excessive strain.
You should feel the movement mainly along the sides of your core, with steady tension as you shift from one side to the other. Focus on keeping your shoulders slightly lifted, your lower back pressed down, and your movement slow and even through the full range.
This exercise fits well into warm-ups, core circuits, or finishing work where control matters more than speed. You can make it easier by reducing how far you reach, or harder by slowing the tempo and holding the end position briefly on each side.
How to Perform the 90 Degree Alternate Heel Touch
- 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.
- Place your arms straight at your sides, palms facing down, with fingertips pointing toward your heels.
- Engage your core muscles and lift your shoulder blades slightly off the floor while maintaining a neutral spine position.
- Keep your lower back in contact with the floor throughout the entire movement to protect your spine.
- Slowly reach your right hand toward your right heel by rotating your upper body to the right side while maintaining the elevated position.
- 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.
- Breathe out as you reach toward each heel, and breathe in as you return to center.
- 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.
FAQ - 90 Degree Alternate Heel Touch
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.
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.
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.
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.
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.
90 Degree Alternate Heel Touch
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