90 Degree Heel Touch
90 Degree Heel Touch Exercise Description
The 90 Degree Heel Touch is a floor-based crunch variation that targets the rectus abdominis and obliques with a small, controlled side-to-side reach. You lie on your back with knees bent roughly 90 degrees and feet flat, then lift the shoulder blades slightly and alternately reach each hand toward the same-side heel. The movement blends trunk flexion with a small amount of lateral flexion, emphasizing the obliques while the transverse abdominis contributes to bracing. Because the range of motion is short and easily adjusted by foot placement, it suits a wide range of abilities when done with strict control. Key technique points include maintaining a gentle posterior pelvic tilt, keeping the low back in contact with the floor, and holding a neutral cervical spine to avoid neck strain.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Multifidus, Quadratus Lumborum, 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 supine with knees bent about 90 degrees, feet flat hip-width, heels near your glutes. Arms rest by your sides, palms down.
– Gently posteriorly tilt the pelvis to lightly press your low back into the floor; brace the abdominal wall and keep ribs down.
– Keep a neutral neck: slight chin tuck, eyes toward the ceiling.
– Exhale and perform a small crunch to lift the shoulder blades just off the floor without pulling on the neck.
– Reach the right hand toward the right heel by laterally flexing through the ribcage; keep hips level and lower back anchored.
– Inhale to return to the center while maintaining the crunch and pelvic tilt.
– Repeat to the left side, alternating reaches with smooth, controlled motion.
– Keep the range of motion small—reach toward the heel rather than yanking or bouncing.
– If the low back begins to arch, bring the heels closer to you or reduce the reach distance.
– Finish by lowering the shoulder blades and relaxing the neck and hips under control.
90 Degree Heel Touch Tips
‘- Gently posteriorly tilt your pelvis to lightly press your low back into the floor and keep it there throughout.
– Brace your abdominal wall and keep your ribs down before you start reaching.
– Maintain a neutral neck with a slight chin tuck and eyes toward the ceiling.
– Lift your shoulder blades just off the floor with a small crunch instead of pulling on your neck.
– Reach toward the same-side heel by laterally flexing through your ribcage, not by twisting your hips.
– Keep your hips level and lower back anchored as you reach.
– Maintain the crunch and pelvic tilt as you return to center between sides.
– Alternate reaches with smooth, controlled motion rather than yanking or bouncing.
– Keep the range of motion small—aim toward the heel instead of trying to touch it at all costs.
– If your low back starts to arch, bring your heels closer to you or reduce how far you reach.
90 Degree Heel Touch Beginner Introduction
The 90 Degree Heel Touch is an ab exercise performed on the floor in a crunch-like position. The body rests face-up, legs bent into a right-angle shape and feet planted, while the upper back hovers slightly above the mat. From this semi-crunched stance, each hand glides toward the heel on the same side, one at a time, creating a gentle side bend through the waist. This blended forward-and-side movement brings strong involvement from both the front abs and side abs, while the deep abs support the midsection.
Throughout the motion, the emphasis sits on precision rather than large sweeping gestures. A small range of motion and a steady lower back against the ground encourage controlled engagement instead of momentum. A subtle tilt of the hips, a relaxed, lengthened neck, and calm breathing all contribute to a stable, supported core position. Because the reaching distance and foot placement are easily adjusted, this variation can suit many fitness levels when approached with careful, deliberate pacing.