The Heel Touch exercise, sometimes referred to as the Heel Reach or oblique heel tap, is a common movement utilized for strengthening the core musculature. This low-impact, bodyweight exercise focuses on controlled, lateral movement to engage the torso stabilizers. It is frequently incorporated into bodyweight routines to improve rotational stability and to work the muscles running along the sides of the abdomen. The exercise is often considered a safer option for beginners or those with back concerns, as it keeps the lower back in a neutral position while working the abs.
Defining the Exercise and Starting Position
The Heel Touch exercise is a dynamic movement involving lateral flexion of the torso while maintaining abdominal tension. It is a variation of the classic crunch that emphasizes side-to-side motion rather than direct forward flexion. To begin, lie supine (face-up) on an exercise mat with your head and back fully supported. Bend your knees to approximately 90 degrees, keeping your feet flat on the floor and hip-width apart. Extend your arms straight along your sides with palms facing down. Actively pressing the lower back toward the floor encourages the engagement of the deep abdominal wall and helps protect the lumbar spine.
Step-by-Step Execution
Execution begins by initiating a slight crunch, lifting the head, neck, and shoulders a few inches off the floor. This initial lift engages the rectus abdominis and is held statically throughout the entire set. The chin should be slightly tucked toward the chest to maintain a neutral alignment of the cervical spine and prevent neck strain.
From this elevated position, perform a side-to-side reach motion to engage the oblique muscles. Exhale slowly while reaching the right hand laterally toward the outside of the right heel. This side-bending motion should originate from the contraction of the side abdominal muscles, not just a swing of the arm or a pull from the neck. The goal is to achieve a maximum lateral contraction of the oblique muscles, deliberately avoiding the use of momentum. Return slowly to the center crunch position, keeping the head and shoulders elevated, then repeat the controlled reach with the left hand to complete one full repetition.
Primary Muscles Targeted
The primary anatomical targets of the Heel Touch exercise are the internal and external oblique muscles. These paired muscles are responsible for lateral flexion, which is the side-bending action performed during the reach. They work synergistically to pull the rib cage toward the pelvis on the working side. The Rectus Abdominis plays an important secondary role, acting isometrically to hold the upper body in the slightly crunched position and prevents the torso from collapsing back to the floor. The deepest layer of the core, the Transversus Abdominis, is engaged to stabilize the lumbar spine throughout the exercise.
Modifications and Safety Considerations
To accommodate different fitness levels or physical limitations, the Heel Touch exercise can be easily modified. Individuals experiencing neck strain can place one hand gently behind the head for support, ensuring they do not pull on the neck during the movement. Focus on lifting the shoulders off the ground using the abdominal muscles, rather than excessively straining the neck. To increase difficulty, move the feet slightly further away from the hips. This change increases the distance required for the lateral reach, requiring a greater degree of muscle contraction. A fundamental safety consideration is maintaining a steady, deliberate pace, as moving too quickly introduces momentum and reduces targeted oblique engagement.