90 Degree Heel Touch

Engage your core with the 90 Degree Heel Touch. Lie on your back, legs bent at 90 degrees, and reach for your heels to sculpt your waist.

Beginner

Isolation

Pull

1 min per set30s rest

Waist

Body weight

Variations of 90 Degree Heel Touch

Isolation

Alternate Heel Touchers

Strengthen your obliques with Alternate Heel Touchers. Lie on your back, knees bent, and reach to touch each heel, engaging your side core muscles.

Beginner

WaistObliquesBody weight

Description

A core exercise where you lie on your back with your legs bent at 90 degrees. You then reach your hands towards your heels, alternating sides.

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How to Do 90 Degree Heel Touch

1
Setup
Lie on your back with your knees bent at a 90-degree angle, feet flat on the floor. Lift your lower legs so your shins are parallel to the floor, maintaining the 90-degree bend at your knees and hips.
2
Setup
Extend your arms straight along your sides, palms facing down, fingers pointing towards your heels. Relax your neck and keep your lower back pressed into the floor.
3
Exhale as you slightly lift your head and shoulders off the floor, engaging your abdominal muscles. Simultaneously, reach your right hand towards your right heel, performing a slight lateral flexion of your torso.
4
Inhale as you slowly return your upper body to the starting position, maintaining tension in your core.
5
Immediately repeat the movement, this time reaching your left hand towards your left heel, alternating sides with each repetition.

Tips

Maintain a controlled pace throughout the exercise, focusing on the contraction of your obliques and rectus abdominis rather than using momentum.
Keep your lower back pressed firmly into the floor to prevent arching and protect your spine, ensuring your core is fully engaged.
Breathe out as you reach for your heel and inhale as you return to the center to optimize muscle engagement and stability.
Imagine bringing your ribs closer to your hips on each side to maximize the oblique contraction during the lateral reach.

Common Mistakes

×Straining your neck by pulling your head forward instead of lifting your shoulders, which can be fixed by keeping your gaze towards the ceiling and initiating the movement from your core.
×Using momentum to swing your arms to your heels rather than controlled abdominal contraction, which can be corrected by slowing down the movement and focusing on a deliberate reach.
×Failing to fully engage the obliques by only lifting the shoulders straight up, which can be improved by intentionally performing a slight lateral bend in the torso as you reach for each heel.

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Frequently Asked Questions

What muscles does 90 Degree Heel Touch work?

90 Degree Heel Touch primarily targets Rectus Abdominis. Secondary muscles include Obliques.

Is 90 Degree Heel Touch good for beginners?

90 Degree Heel Touch is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for 90 Degree Heel Touch?

You need Body weight to perform 90 Degree Heel Touch. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for 90 Degree Heel Touch?

Maintain a controlled pace throughout the exercise, focusing on the contraction of your obliques and rectus abdominis rather than using momentum. Keep your lower back pressed firmly into the floor to prevent arching and protect your spine, ensuring your core is fully engaged. Breathe out as you reach for your heel and inhale as you return to the center to optimize muscle engagement and stability. Imagine bringing your ribs closer to your hips on each side to maximize the oblique contraction during the lateral reach.

What are common mistakes when doing 90 Degree Heel Touch?

Straining your neck by pulling your head forward instead of lifting your shoulders, which can be fixed by keeping your gaze towards the ceiling and initiating the movement from your core. Using momentum to swing your arms to your heels rather than controlled abdominal contraction, which can be corrected by slowing down the movement and focusing on a deliberate reach. Failing to fully engage the obliques by only lifting the shoulders straight up, which can be improved by intentionally performing a slight lateral bend in the torso as you reach for each heel.

Related Exercises

Isolation

Negative Crunch

Master the Negative Crunch to build a stronger core. This bodyweight exercise intensely targets your rectus abdominis with a slow, controlled lowering

Intermediate

WaistRectus AbdominisBody weight