Abs
Heel Touch
The Heel Touch is a strength exercise with no equipment for your abs. Share of the load in the Zulta muscle model: obliques 56%, upper abs 16% and lower abs 10%.
Also known as: heel taps
How to do it
- Lie on your back on a mat, knees bent, feet flat and a little wider than the hips.
- Lift the shoulder blades off the floor and hold that curl.
- Reach the right hand toward the right heel by shortening the right side of the waist.
- Come back through the middle and reach the left hand toward the left heel.
- Continue alternating, pausing briefly at each touch.
Tips
- Pause at each heel for a moment to feel the side of the stomach work.
- Breathe out on each reach.
Common mistakes
- Letting the upper back rest on the floor.
- Pulling the chin into the chest.
- Twisting the torso instead of bending sideways.
Muscles worked by the Heel Touch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Bending or twisting the trunk to one side is lateral flexion led by the obliques, with rectus abdominis assisting and quadratus lumborum working from deep.
Heel Touch alternatives
Same equipment
Different equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Heel Touch work?
Mainly the obliques. The upper abs and lower abs assist.
Is the Heel Touch good for beginners?
Yes. The Heel Touch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Heel Touch?
For example the Cable Side Crunch, Machine Oblique Crunch and Dumbbell Side Bend. They train mostly the same muscles, some with different equipment.
How do you make the Heel Touch harder?
Add weight or reps, or move on to the Cable Side Crunch and Landmine Lateral Flexion.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.