90 Degree Heel Touch
90 Degree Heel Touch demonstration
Watch the demo so setup and tempo are clear before you follow the step-by-step cues.
Performing the: A Step-by-Step Tutorial 90 Degree Heel Touch
Work through the cues in order so setup, bracing, and reps stay consistent before you add load.
- Extend your arms to your sides, keeping your palms facing down.
- While keeping your arms straight, crunch up and reach your right hand towards your right heel, then return to the starting position.
- Repeat the same movement with your left hand reaching towards your left heel.
- Continue alternating sides for your desired number of repetitions, ensuring your abdominals remain engaged throughout the exercise.
Tips for Performing 90 Degree Heel Touch
Form reminders that keep range of motion and control in check once the basic pattern feels stable.
- Controlled Movement: The key to performing this exercise effectively is to maintain controlled movement. Avoid swinging your body or using momentum to reach your heels, as this can lead to back strain or other injuries. Instead, engage your abdominal muscles to slowly move your upper body from side to side.
- Keep Your Eyes Up: One common mistake is to look down at your heels as you touch them. This can strain your neck. Instead, keep your eyes focused on the ceiling throughout the exercise. This will help maintain proper alignment and prevent neck strain.
- Breathe Properly: Remember to breathe in as you return to the center and breathe out as you reach for your heel. Proper breathing not only helps you maintain a rhythm, but also ensures that
Can beginners do the 90 Degree Heel Touch?
A short framing note on whether this pattern suits newer lifters before you load it heavily.
Yes, beginners can definitely do the 90 Degree Heel Touch exercise. It is a simple and effective exercise that targets the abdominal muscles. However, like with any exercise, it's important to start slow and ensure proper form to avoid any potential injuries. If any discomfort or pain is felt during the exercise, it should be stopped immediately. Consulting a fitness professional or trainer for guidance when starting out can also be beneficial.
What are common variations of the 90 Degree Heel Touch?
Compare these progressions when the main pattern is solid or you need a different stimulus with similar equipment.
- The Reverse Heel Touch: This involves lying on your stomach instead of your back, and reaching your hands back to touch your heels.
- The Seated Heel Touch: In this variation, you sit on the floor with your legs extended and lean forward to touch your heels.
- The Elevated Heel Touch: This is done by elevating your feet on a step or bench and reaching to touch your heels.
- The Resistance Band Heel Touch: Adding a resistance band around your ankles can increase the difficulty and effectiveness of the exercise.