The heel touch is a foundational core exercise that requires no equipment and focuses specifically on the lateral abdominal muscles. This movement builds core stability and definition by isolating the muscles responsible for side-to-side bending and torso rotation. Learning the proper technique ensures you maximize muscle engagement and prevent strain, making it an effective addition to any routine.
Understanding the Movement and Target Muscles
The heel touch involves lateral flexion and rotation of the torso, primarily engaging the oblique muscles (external and internal obliques). The external obliques assist with side bending, while the internal obliques work together to rotate and flex the trunk.
The movement requires a static hold from the rectus abdominis, which keeps the upper body lifted in a partial crunch position. The transverse abdominis, the deepest layer of the core, is activated to stabilize the spine and maintain tension. This controlled side-to-side action provides a comprehensive core stimulus.
Detailed Steps for Performing Heel Touches
Lie flat on your back on a mat. Bend your knees, placing your feet flat on the floor, hip-width apart, and close enough to your hips that you can just reach your heels. Extend your arms alongside your torso with palms facing down.
Initiate the movement by engaging your abdominal muscles and lifting your head, neck, and shoulders a few inches off the floor into a semi-crunch position. This lift must come from the core, not by pulling on your head or neck. Ensure your lower back remains pressed against the mat to maintain a neutral spine and full core engagement.
From this lifted position, exhale and smoothly reach your right hand laterally toward your right heel, bending your torso to the side. Contract the oblique muscle on the side you are reaching toward, moving in a controlled, swiveling motion. Inhale as you return your hand to the center position, keeping your head and shoulders elevated. Immediately repeat the reaching motion on the left side, alternating continuously.
Troubleshooting Common Form Mistakes
Allowing the lower back to arch or lift off the floor shifts tension away from the core and can strain the spine. To prevent this, actively pull your navel toward your spine before initiating the movement and maintain that press into the floor throughout each repetition. If maintaining this connection is difficult, try placing a small, rolled towel under your lower back for tactile feedback.
Neck strain often occurs when the chin is tucked too severely or when the abdominal muscles are not sufficiently engaged to support the head’s weight. Keep your neck in a neutral alignment, imagining you are holding a small piece of fruit under your chin, and focus your gaze upward toward the ceiling. If your neck fatigues, gently cradle the back of your head with one hand and alternate sides, or briefly lower your shoulders to the floor between repetitions.
Avoid relying on momentum or speeding through the exercise, which reduces the effectiveness of the oblique contraction. The goal is a controlled, side-to-side crunch powered by muscle engagement. Slowing the pace forces the obliques to work harder through the entire range of motion, providing a deeper stimulus.
Adjusting Difficulty: Modifications and Progressions
To make the heel touch more accessible for beginners, reduce the range of motion required. Instead of reaching all the way to the heel, focus on the lateral side-bend and reach only until you feel a contraction in the oblique muscle. Alternatively, moving your feet slightly farther away from your body shortens the distance your hand must travel, making the target easier to reach.
For those seeking a greater challenge, several progression methods can increase the intensity of the movement. Moving your feet farther away from your hips increases the distance the hand must travel, demanding a more pronounced lateral flexion and a deeper oblique contraction. You can also increase the time under tension by holding the reach for an extra second or two before returning to the center. Users may add external resistance by holding a small weight plate or dumbbell against their chest while performing the movement, which further loads the rectus abdominis and obliques.