Heel touches, often called alternating heel taps, are a bodyweight exercise frequently included in core routines to target the midsection. This movement is a modification of the traditional crunch, performed while lying on the back, and is designed to activate muscles along the sides of the abdomen. This exercise provides unique benefits for rotational power and stability, which are important for overall fitness.
Execution: How to Perform Heel Touches Correctly
To begin the heel touch exercise, lie supine on the floor with your knees bent and your feet flat on the ground, positioned about hip-width apart. Your arms should be extended straight alongside your body, palms facing down, with your fingertips pointing toward your heels. The goal of the setup is to create a strong base.
Engage your abdominal muscles and perform a slight upper-body curl, lifting your head, neck, and shoulder blades slightly off the floor. This initial partial crunch position must be maintained throughout the entire exercise, keeping the lower back pressed firmly into the floor. The movement itself is a controlled side-to-side bending, known as lateral flexion, where you reach your right hand to tap your right heel, then your left hand to tap your left heel.
The motion should originate from a squeeze of the rib cage toward the hip, isolating the contraction to the side of the torso rather than using momentum or straining the neck. Inhale as you hold the upper body in the slightly raised starting position, and exhale as you perform the lateral bend to reach for the heel. Slow, controlled movements are necessary to prevent reliance on speed, ensuring the muscles are doing the work.
The Primary Muscle Groups Activated
Heel touches are a highly effective exercise for isolating the muscles on the side of the trunk. The movement’s side-to-side bending mechanism directly targets the obliques, which are responsible for both rotation and lateral flexion of the torso. Both the external and internal obliques are heavily recruited as you alternate reaching toward each heel.
The rectus abdominis, the muscle commonly associated with the “six-pack,” is also engaged. Its role is primarily isometric, meaning it holds a static contraction. This muscle works to keep the upper body slightly elevated off the floor in that initial curled position, preventing the torso from fully collapsing back down.
The deep core muscles, including the transverse abdominis, are also activated to stabilize the spine and maintain intra-abdominal pressure. While the obliques are the prime movers for the lateral action, the transverse abdominis acts as a stabilizer, particularly in conjunction with the rectus abdominis. Minor involvement also comes from the cervical flexors.
Enhancing Core Stability and Rotational Strength
The focus on the oblique muscles translates directly into functional improvements in core stability and overall movement quality. The obliques provide resistance to forces that attempt to bend the trunk sideways, a concept known as anti-lateral flexion stability. Strengthening this resistance is important for everyday tasks like carrying heavy objects or bracing for unexpected lateral movement.
Furthermore, the obliques are the primary muscular drivers of torso rotation, involved in activities like throwing, swinging a golf club, or twisting. By repeatedly contracting the obliques during the alternating heel taps, the exercise improves the muscle’s capacity for generating rotational power and controlling rotational forces. This strengthening contributes to more efficient movement in sports and daily life.
A stronger core, developed through exercises like the heel touch, also plays a significant role in reducing strain on the lower back. The increased strength and control in the side and front abdominal muscles help to stabilize the pelvis and spine, leading to better overall posture, whether standing or seated. This improved muscular coordination and spinal support can help alleviate discomfort and reduce the likelihood of injury.