Heel Touches: How-to, Tips & More
The Heel Touches is a beginner isolation exercise for your obliques. You do it with bodyweight. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Heel Touches
- Lie on your back with your knees bent and feet flat.
- Lift your shoulders slightly off the floor.
- Reach one hand toward the heel on the same side, then the other.
- Keep your shoulders off the floor the whole set.
Heel Touches tips
- Count each side as one rep.
Sets and reps
Most lifters do well with 20 to 40 reps per set, and 20 to 40 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Heel Touches alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Cable Rotation
Cable machine
Cable Woodchopper
Cable machine
Dumbbell Side Bend
Dumbbells
Hanging Oblique Knee Raise
Pull up bar
Kettlebell Windmill
Kettlebells
Frequently asked questions
What muscles does the Heel Touches work?
The Heel Touches mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 20 to 40 reps per set, and many lifters get the best results between 20 to 40 reps. Use a weight that leaves one or two reps in reserve.
Is the Heel Touches good for beginners?
Yes. The Heel Touches is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Heel Touches?
You need bodyweight.
Add Heel Touches to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon