Heel Touch Crunch
Muscles worked
Instructions
- 1Lie on the floor with the knees bent and the feet on the floor around 18-24 inches apart. Your arms should be extended by your side. This will be your starting position.
- 2Crunch over your torso forward and up about 3-4 inches to the right side and touch your right heel as you hold the contraction for a second. Exhale while performing this movement.
- 3Now go back slowly to the starting position as you inhale.
- 4Now crunch over your torso forward and up around 3-4 inches to the left side and touch your left heel as you hold the contraction for a second. Exhale while performing this movement and then go back to the starting position as you inhale. Now that both heels have been touched, that is considered 1 repetition.
- 5Continue alternating sides in this manner until all prescribed repetitions are done.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Heel Touch Crunch
The heel touch crunch is an isolation exercise for the abs, particularly effective for the obliques thanks to its lateral torso flexion. Lying on the floor with your knees bent and feet slightly apart, you perform a small crunch toward one side to touch your heel, then repeat on the other side. The range of motion is deliberately short, which keeps constant tension on the abdominal wall without overly stressing the hips or lower back. It makes a great finisher or warm-up movement, suitable for beginners and more advanced lifters alike, and it's particularly useful for learning to isolate the obliques from the hip flexors.
check_circleBenefits
- check_circleEffectively strengthens the obliques and rectus abdominis
- check_circleShort range of motion, low stress on the lower back
- check_circleBeginner-friendly, requires no equipment
- check_circleGreat finisher at the end of an abs workout
lightbulbExecution tips
- lightbulbKeep the movement short and controlled, no need for range
- lightbulbBrace your abs before flexing to the side
- lightbulbExhale at the moment you touch your heel
- lightbulbDon't push off with your legs to assist the movement
- lightbulbKeep your shoulders slightly off the floor throughout
warningCommon mistakes
- warningReaching with the arm alone without flexing the torso
- warningFully relaxing the back onto the floor between reps
- warningMoving too fast and losing abdominal contraction
- warningUsing hip momentum instead of oblique contraction
helpFrequently asked questions
Does this replace the classic crunch?expand_more
It complements it rather than replacing it: the classic crunch targets the rectus abdominis, while the heel touch emphasizes the obliques.
Can I do this every day?expand_more
Since it's a light isolation move, it can be done frequently, but take a rest day if you feel lingering muscle fatigue.
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