Heel Touches — how to, muscles worked, alternatives

How to do the Heel Touches

Lie on your back, knees bent, feet flat, arms at your sides.
Lift your head and shoulders slightly off the floor.
Bend sideways and reach one hand toward the same-side heel.
Return to center, then reach to the other side.

Full technique — 6 steps

Lie on your back with knees bent and feet flat on the floor, hip-width apart.
Place your arms straight along your sides with palms facing down.
Lift your head and shoulders slightly off the floor and keep them lifted.
Bend your torso to one side and reach that hand toward the same-side heel.
Return to the center without lowering your shoulders to the floor.
Reach the other hand toward its heel, alternating sides with each rep.

Common mistakes

Dropping the shoulders between reps
Pulling the head forward
Swinging the torso with momentum
Lifting the hips off the floor

Form cues

Shoulders stay lifted
Neck stays relaxed
Keep hips mostly still
Bend side to side

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

This exercise Heel Touches 15% of bodyweight
Harder Dumbbell Side Bend Beginner
Harder Hyperextension Bench Side Bend 50% of bodyweight

Quick answers

What muscles does the Heel Touches work?

Primary: Obliques 9/10, Abs 7/10.

When should I do the Heel Touches in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 4 min with rest.

How many sets and reps of the Heel Touches?

Strength: 2–3 sets of 12–16 reps, rest 1 min, 3–4 reps in reserve. Muscle growth: 3 sets of 15–20 reps, rest 45 s, 3 reps in reserve. Endurance: 2–3 sets of 20–30 reps, rest 30 s, 3–4 reps in reserve.

What can I do instead of the Heel Touches?

Dumbbells: Dumbbell Side Plank Hip Dip, Dumbbell Overhead Side Bend. Barbell: Barbell Side Bend, Landmine Side Bend. Resistance bands: Resistance Band Side Bend.