Alternate Heel Touches
Easy
Also known as: Alternating Heel Touches · Alternating Heel Taps
Expert Advice
Heel contact is optional. Move your feet closer to your hips if reaching makes you strain, rather than forcing a bigger bend.
How-to-do Steps
- Lie on your back with knees bent, feet flat, and arms beside your torso.
- Lift your head and shoulders slightly, keeping your gaze toward your knees.
- Bend your torso right, reaching your right hand toward your right heel.
- Return through center, then bend left to reach toward your left heel.
- Continue alternating with feet and pelvis planted, counting each reach as one repetition.
Common Mistakes
- Chin jams toward your chestFix: leave a small gap and keep your neck long.
- Only your arms moveFix: bring your ribs toward the same-side hip with each reach.
Coach Cues
Shoulders stay liftedRibs toward your hipFeet stay planted
Short reminders to keep in mind during every set.
Track Alternate Heel Touches in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Alternate Heel Touches primarily targets the Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs100%
Equipment
Body Weight
Exercise Type
Strength
Why Level 2?
Easy
Keeping the shoulders lifted while reaching requires basic abdominal strength and endurance.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 15-20
Advanced4 x 15-20
Frequently Asked Questions
What does Alternate Heel Touches work?
This exercise directly targets your abs through a focused isolation movement. It is one of the most popular abs exercises and requires no equipment at all.
Is Alternate Heel Touches good for beginners?
Yes. Alternate Heel Touches uses a simple movement pattern that does not require advanced coordination. It requires no equipment, so you can do it anywhere. Focus on controlled reps and good form before worrying about speed or volume.
How many sets and reps should I do for Alternate Heel Touches?
Start with 3 sets of 10 to 15 reps. If the exercise works one side at a time, do 10 to 15 reps per side. Rest 30 to 60 seconds between sets. Track your sets in the FitAI app to make sure you are progressing over time.
