Alternating Heel Touch
The alternating heel touch is a beginner-friendly core exercise where you lie on your back and reach side-to-side to tap your heels. It primarily isolates the oblique muscles to improve lateral stability and core definition.
Since the obliques are endurance muscles that can be easily overworked or under-stimulated, our AI analyzes your previous core training volume and daily recovery metrics like HRV to prescribe the optimal rep range. If you report lower back tightness—a common issue if form breaks down—the system can instantly swap this for a stability-focused alternative like a side plank. Over time, the app learns your endurance threshold, adjusting the target reps to ensure you reach the right intensity without straining your neck or spine.
Form Cues
- Press your lower back firmly into the floor
- Lift your shoulder blades slightly off the ground
- Crunch your rib cage toward your hip bone laterally
- Exhale sharply as you reach for your heel
- Maintain a neutral neck position with a slight chin tuck
- Don't arch your lower back off the floor
- Don't pull on your head or strain your neck forward
- Don't swing your body using momentum
- Don't let your shoulders drop back to the floor between reps
Common Mistakes
- Arching the lower back
- Straining the neck forward
- Rushing the tempo
- Insufficient lateral range of motion
- Holding breath during the movement
Muscles Worked
This exercise isolates the internal and external obliques through lateral flexion, which is crucial for rotational power and side-to-side stability. While the obliques do the heavy lifting, the rectus abdominis (upper abs) remains isometrically engaged to keep your shoulders elevated, providing a comprehensive core burn.
Primary
Secondary
Get Personalized Coaching for Alternating Heel Touch
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.