90 Degrees Heel Touch
90 Degrees Heel Touch Exercise Description
The 90 Degrees Heel Touch is a bodyweight core exercise that emphasizes controlled lateral trunk flexion to target the obliques while engaging the rectus abdominis and deep abdominal stabilizers. Performed on your back with hips and knees bent roughly 90 degrees and feet on the floor, you alternate reaching toward each heel in a small, precise side‑crunch. The goal is to shorten the side of the trunk without rotating the torso or arching the lower back, keeping the pelvis level and the rib cage “down.” Maintaining a light posterior pelvic tilt and a neutral neck helps keep the movement in the trunk rather than the hips or shoulders. This drill builds awareness of ribcage‑to‑pelvis control in the frontal plane and encourages smooth, coordinated breathing under tension.
- 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: Female
How To Do The 90 Degrees Heel Touch Exercise
‘- Lie supine with knees bent and feet flat, hip‑width apart; heels positioned near the glutes so hips and knees are about 90°.
– Set the trunk: exhale to bring ribs down, lightly posteriorly tilt the pelvis, and gently press the low back into the floor.
– Arms by your sides, palms in; tuck the chin slightly and look straight up to keep the neck neutral.
– Lift head and shoulder blades just off the floor via upper‑torso flexion; keep both shoulder blades hovering.
– Without rotating, laterally flex right side of the trunk to slide the right hand toward the right heel.
– Return to center under control, maintaining abdominal tension and level hips.
– Repeat to the left side, alternating in a smooth, small‑range motion.
– Keep feet planted, ribs down, and breathing steady (exhale on the reach, inhale to center); avoid yanking the neck or shrugging the shoulders.
90 Degrees Heel Touch Tips
‘- Position your heels close to your glutes so your hips and knees stay around 90 degrees.
– Lightly posteriorly tilt your pelvis and gently press your low back into the floor before you start.
– Exhale to bring your rib cage “down” and keep it down throughout the set.
– Tuck your chin slightly and look straight up to help maintain a neutral neck.
– Lift your head and shoulder blades just off the floor so both shoulder blades hover, using upper‑torso flexion.
– As you reach toward your heel, focus on shortening the side of your trunk without rotating your torso.
– Keep your hips level and your feet planted so the movement stays in the trunk, not the hips.
– Use a small, precise range of motion as you slide your hand toward your heel.
– Maintain steady breathing: exhale on the reach, inhale as you return to center.
– Avoid yanking on your neck or shrugging your shoulders as you alternate sides.
90 Degrees Heel Touch Beginner Introduction
The 90 Degrees Heel Touch is a floor-based, bodyweight core exercise that highlights controlled side-to-side bending of the upper body. From a reclined position with the legs bent roughly into right angles and the heels close to the body, the hands alternately glide toward each heel in a small, precise side crunch. This movement brings one side of the waist closer to the hip at a time, without twisting through the middle or letting the lower back lift away from the ground.
The drill centers on strong, steady engagement of the side abs, with support from the abs and deeper core muscles. A gentle tuck of the hips, a softly aligned neck, and steady breathing encourage the work to stay in the trunk instead of shifting into the legs or shoulders. Over time, this pattern can build awareness of how the ribs and hips move in relation to each other side-to-side, promoting smooth, controlled motion and coordinated breathing while the core is working.