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Alternate Heel Touchers

The Alternate Heel Touchers primarily targets your Abdominals. It requires bodyweight and is best suited to beginner lifters.

Beginner level · Equipment: Bodyweight · Isolation · Pull

Primary muscles: Abdominals

How to perform Alternate Heel Touchers

  1. Step 1. Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
  2. Step 2. Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
  3. Step 3. Now go back slowly to the starting position as you inhale.
  4. Step 4. Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
  5. Step 5. Continue alternating sides in this manner until all prescribed repetitions are done.

Frequently asked questions

Which muscles are primarily targeted by alternate heel touchers?

This exercise primarily targets the rectus abdominis and the obliques. The lateral flexion required to reach each heel emphasizes the internal and external oblique muscles.

How can I improve my form to ensure better core engagement?

Lift your shoulder blades slightly off the floor and maintain a constant contraction in your abs. Keep your lower back pressed into the mat to prevent strain and maximize tension.

What is a common mistake to avoid during this movement?

Avoid pulling on your neck or using momentum to swing your torso. Ensure the movement is controlled and driven by lateral trunk flexion rather than just moving your arms.

Is there a way to make this exercise easier for beginners?

Move your heels closer to your glutes to reduce the range of motion required to touch them. As your core strength improves, gradually move your feet further away.

What is the recommended set and rep range for this exercise?

Perform 3 to 4 sets of 15 to 20 repetitions per side. Because this is a bodyweight endurance movement, focus on high volume and maintaining a slow, deliberate tempo.

Sample sets & reps for Alternate Heel Touchers

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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