How to Do the Heel Touches
Heel touches are a floor exercise where you crunch sideways to reach each heel with the same-side hand. They target the obliques with no equipment. They suit beginners who want a gentle, low-impact side-core drill.
Log every set of your Heel Touches in Superlift
Muscles worked
Primary
- Obliques
Secondary
- Abs
How to do the Heel Touches
- 1
Lie on your back with knees bent and feet flat, about hip width.
- 2
Lift your head and shoulders slightly off the floor.
- 3
Reach your right hand toward your right heel by crunching sideways.
- 4
Return to the center.
- 5
Reach your left hand toward your left heel.
- 6
Keep alternating without letting your shoulders touch the floor.
Form cues to remember
- Crunch sideways, not forward
- Keep your shoulders lifted
- Move with control
- Keep your chin neutral
Heel Touches video tutorial
Common mistakes
Pulling on the neck
Keep your hands light and your chin tucked slightly.
Moving only the arms
Bend your torso sideways and let the arm follow.
Dropping shoulders each rep
Hold them just off the floor between reaches.
Rushing
Slow down so the obliques do the work.
Sets and reps
| Endurance | 3 sets of 20–30 total reps, 45 seconds rest |
|---|---|
| Muscle growth | 3 sets of 15–25 reps per side with slow tempo |
| Conditioning | 2–3 rounds of 30–45 seconds |
The movement is gentle, but neck strain can happen if you pull with your head. Keep your neck relaxed.
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Heel Touches FAQ
Are heel touches effective?
They work the obliques with a small range of motion. They're a good starter, but progress to weighted or loaded movements as you get stronger.
Where should I feel heel touches?
In the sides of your waist. If you feel your neck, relax your head and keep your hands light.
Heel touches vs. side crunches?
Heel touches are a low-load version where both sides alternate. A side crunch with weight allows more progressive load.
