Exercise
90 Degree Heel Touch
The 90 Degree Heel Touch builds controlled side-to-side core tension, helping improve stability and coordination with simple, steady movement.
90 Degree Heel Touch
The 90 Degree Heel Touch is a core exercise performed on your back with your hips and knees bent, reaching toward your heels from side to side. It is useful because it trains controlled side bending while keeping the movement small and focused, making it effective without needing speed or momentum.
You should feel the work mainly along the sides of your core, with steady tension as your upper body shifts left and right. Keep your shoulders slightly off the floor, your lower back pressed down, and move slowly so control stays consistent through the entire range.
This exercise fits well into warm-ups, core circuits, or finisher blocks where precision matters. You can make it easier by shortening the reach, or harder by slowing the tempo and pausing briefly at each side before returning to center.
How to Perform the 90 Degree Heel Touch
- Start by lying on your back with your legs extended and arms at your sides.
- Bend your knees and place your feet flat on the floor, hip-width apart, while keeping your lower back pressed into the floor.
- Engage your core muscles and lift your shoulders slightly off the ground, maintaining a neutral neck position throughout the exercise.
- Extend your arms along your sides with palms facing down, hovering just above the floor.
- In a controlled motion, bend sideways at the waist to touch your right heel with your right hand while exhaling, keeping your shoulders off the ground.
- Return to the center position while inhaling, maintaining core engagement and keeping your shoulders elevated.
- Repeat the movement to the opposite side, bending at the waist to touch your left heel with your left hand while exhaling.
- Continue alternating sides in a fluid motion, focusing on using your obliques rather than momentum to power the movement.
Important information
- Keep your lower back pressed into the floor throughout the entire exercise to protect your spine and properly engage your core.
- Avoid lifting your head or straining your neck—maintain a small gap between your chin and chest.
- Focus on a controlled tempo rather than speed, ensuring you feel the contraction in your oblique muscles with each repetition.
- If you experience lower back discomfort, try bending your knees more or place your feet wider apart for better stability.
FAQ - 90 Degree Heel Touch
The 90 Degree Heel Touch primarily targets the obliques (both internal and external) while also engaging the entire core region including the rectus abdominis. The rotational component activates more muscle fibers than traditional crunches, making it particularly effective for comprehensive core development.
Lie on your back with knees bent at 90 degrees and feet flat on the floor, then elevate your shoulders slightly off the ground while maintaining a neutral spine. Reach with one hand toward the outside of your heel by rotating your torso laterally, then return to center and repeat on the opposite side, keeping your lower back pressed into the floor throughout the movement.
For an easier version, reduce your range of motion by not lifting your shoulders as high off the ground or reaching only partway toward your heel. If you need more support, you can also place your non-working hand behind your head rather than extending it, which provides better stability during the rotational movement.
The most common errors include lifting the feet during the rotation, pulling on the neck with the hands, and using momentum rather than controlled movement. Also avoid excessive lower back arching—your lower back should remain in contact with the floor throughout the exercise to protect your spine and ensure proper oblique engagement.
For strength development, perform 3-4 sets of 10-15 reps per side with controlled movement. For endurance or as part of a HIIT circuit, increase to 20-30 reps per side with minimal rest between sets. Incorporate this exercise 2-3 times weekly, allowing at least 48 hours for your core muscles to recover between sessions.
90 Degree Heel Touch
Exercise Details
Primary Muscles
Muscle Groups
Mechanic
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
