Alternate Heel Touchers

Alternate Heel Touchers is a strength – short-range lateral abdominal flexion exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.

Last updated: 2026-10-31 · DynPerformance

Primary muscles: Internal and external obliques
Secondary muscles: Rectus abdominis, Transversus abdominis
Exercise type: Strength – short-range lateral abdominal flexion

Exercise technique

Feet
Bend your knees and plant your feet roughly shoulder-width apart.
Arms
Extend your hands beside you.
Shoulders
Lift the upper part of your shoulder blades slightly from the mat.
Right
Shorten your right side to reach toward your right heel.
Pause
Pause briefly at the end of the reach and exhale.
Left
Return through center and shorten your left side toward the other heel.
Count
Complete both sides under control as one paired repetition.

Key technique points

Keep shoulder height consistent.
Touch the heels lightly.
Do not slide your feet.
Use a small side bend.
Relax your chin.
Pass through center under control.

Common mistakes

Resting the shoulders

Do not completely unload your abdominals between sides.

Swinging the hand

Do not accelerate your arm without shortening your side torso.

Moving the foot closer

Do not bring your heel toward your hand during the repetition.

Pulling the neck sideways

Do not increase the reach by tilting your head.

Moving the pelvis

Do not shift your hips side to side and reduce the intended curl.

Forcing a long reach

Do not lose body alignment to reach farther.

Frequently asked questions