Crunch Heel Touch
Crunch Heel Touch Exercise Description
Crunch Heel Touch is a floor-based abdominal exercise that combines a small crunch with alternating lateral trunk flexion. You hold the shoulder blades just off the floor to keep constant tension on the rectus abdominis while the external and internal obliques drive the side-to-side reach toward each heel. A gentle posterior pelvic tilt helps reduce lumbar extension so the movement stays in the trunk rather than the hips. The range of motion is short and controlled—think of drawing the rib cage toward the pelvis on one side, then the other. This drill emphasizes precise spinal flexion and anti-rotation control, building awareness of bracing, rib positioning, and neck neutrality without external load.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Quadratus Lumborum
- Stabilizing Muscles: Multifidus, Rectus Abdominis, 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 Crunch Heel Touch Exercise
‘- Lie supine with knees bent, feet flat and hip-width, heels close enough that you can reach them without straining.
– Place arms by your sides, palms facing your hips; lightly brace the abdominal wall.
– Posteriorly tilt the pelvis so the low back stays gently in contact with the floor.
– Exhale and curl the head and shoulders up until the tips of the shoulder blades lift; keep eyes to the ceiling and a fist-width space under the chin.
– Keep ribs “down” and neck relaxed; avoid pulling with the hands or shrugging.
– Reach the right hand toward the right heel by shortening the right side of the waist (lateral flexion). Pelvis stays stable.
– Return to center under control, maintaining the shoulder blades off the floor.
– Repeat to the left side, alternating reaches with a smooth rhythm.
– Keep feet planted and avoid sliding them or bouncing the torso.
– Use a small, controlled range that maintains abdominal tension and steady breathing.
Crunch Heel Touch Tips
‘- Position heels close enough that you can touch them without straining.
– Lightly brace your abdominal wall before you start moving.
– Posteriorly tilt your pelvis so your low back stays gently in contact with the floor.
– Curl up only until the shoulder blades just lift, keeping your eyes on the ceiling and a fist-width space under your chin.
– Keep the ribs “down” and neck relaxed; avoid shrugging or using the hands to pull.
– Reach toward each heel by shortening the side of your waist, not by twisting the hips.
– Keep the pelvis stable and feet planted so they don’t slide as you alternate sides.
– Maintain the shoulder blades off the floor as you return to center between reps.
– Use a small, controlled range of motion that preserves constant abdominal tension.
– Breathe steadily throughout rather than holding your breath.
Crunch Heel Touch Beginner Introduction
Crunch Heel Touch is a core move performed lying on the ground that blends a mini crunch with a gentle side bend. The upper back hovers just above the floor while the hands alternately reach toward each heel, so the abs and side abs stay engaged the whole time. Instead of relying on the hips or swinging the legs, the action centers on bringing the ribs a little closer to the pelvis on one side, then the other, through a short, deliberate motion.
This drill highlights careful control rather than big, explosive movement. The lower back settles into the mat, the hips stay quiet, and the head and neck remain relaxed as the torso shifts subtly from side to side. Because the range is compact and steady, the exercise encourages strong bracing through the mid-section, awareness of where the ribs and pelvis sit in relation to each other, and stable alignment through the neck—all without any added equipment.