90 Degree Heel Touch
90 Degree Heel Touch Exercise Description
The 90 Degree Heel Touch is a bodyweight core exercise that trains controlled trunk flexion and lateral flexion with the knees bent to roughly 90 degrees. It primarily targets the external and internal obliques, with assistance from the rectus abdominis; the transverse abdominis contributes by stabilizing the lumbar spine. Performed supine with the shoulder blades lightly lifted, you alternately reach toward each heel by bringing the rib cage toward the pelvis on the same side, not by simply swinging the arms. The fixed 90-degree knee position helps limit hip flexor dominance and keeps the focus on the abdominal wall. Expect a small, deliberate range of motion while maintaining a neutral cervical spine and a posterior pelvic tilt to keep the lower back in contact with the floor for spinal stability.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Lateral
- Muscle Position: Lateral
- Gender: Male
How To Do The 90 Degree Heel Touch Exercise
‘- Lie on your back with feet flat, heels under or slightly forward of the knees; knees bent about 90 degrees, hip-width apart.
– Place arms by your sides, palms facing in; lightly tuck the chin to maintain a neutral cervical spine.
– Exhale, brace the abdominal wall, and posteriorly tilt the pelvis so the lower back stays gently pressed to the floor.
– Lift the head and shoulder blades just off the floor (thoracic flexion) without pulling on the neck.
– Slide the right hand toward the right heel by laterally flexing the trunk; keep ribs down and pelvis level.
– Keep the low back in contact with the floor; avoid twisting through the torso or reaching only with the arm.
– Return to the center under control; inhale.
– Repeat to the left side, alternating reaches while maintaining the same shoulder-blade lift.
– Use a small, smooth range; touch the heel only if alignment and lumbar contact are maintained.
– Lower the shoulder blades and relax the brace to finish.
90 Degree Heel Touch Tips
‘- Set your feet so heels are under or slightly forward of the knees, with knees bent about 90 degrees and hip-width apart.
– Keep a light chin tuck to maintain a neutral cervical spine.
– Exhale, brace the abdominal wall, and posteriorly tilt the pelvis so the lower back stays gently pressed into the floor.
– Lift the head and shoulder blades just off the floor using thoracic flexion, not by pulling on the neck.
– Reach toward the heel by laterally flexing the trunk, bringing the rib cage toward the pelvis on the same side.
– Keep the ribs down and pelvis level as you reach, avoiding any twisting through the torso.
– Do not simply swing or reach with the arm; initiate the movement from the trunk.
– Maintain constant low-back contact with the floor and the same shoulder-blade lift as you alternate sides.
– Use a small, smooth range of motion and only touch the heel if you can keep alignment and lumbar contact.
90 Degree Heel Touch Beginner Introduction
The 90 Degree Heel Touch is a floor-based core move that highlights slow, precise side-bending of the upper body. The person lies on their back with the legs bent to roughly a right angle, then raises the upper back slightly and shifts the ribcage from side to side toward each heel. The movement stays compact and deliberate, with the neck in a relaxed, neutral position and the head supported by the upper abs rather than pulled by the hands or arms.
This exercise emphasizes the side abs, with strong involvement from the front of the stomach, while the deep core muscles help steady the lower back against the ground. Because the knees stay bent around 90 degrees, the hips play a smaller role and more effort stays centered in the midsection. The theme is control rather than big motion: a short, smooth reach on each side while the lower back remains anchored, encouraging stability through the entire core as the trunk gently flexes and side-bends.