90 Degree Heel Touch
- Target muscle
- Rectus Abdominis
- Synergist muscles
- Obliques
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The 90 degree heel touch is a bodyweight core exercise that primarily targets the rectus abdominis, with the obliques assisting as you crunch side to side. Performed lying on your back with your legs raised at 90 degrees, it trains the abs through short, controlled lateral crunches and needs no equipment.
How to do the 90 Degree Heel Touch
- 1Lie flat on your back and raise your legs so your hips and knees form a 90 degree angle, with your shins roughly parallel to the floor.
- 2Lift your head and shoulder blades slightly off the floor to engage your abs, with your arms extended down by your sides.
- 3Reach your right hand toward your right heel by crunching your torso laterally to the right.
- 4Lightly touch your heel, then return your shoulder to the centre under control.
- 5Crunch laterally to the left and reach your left hand toward your left heel.
- 6Touch the heel, return to centre, and continue alternating sides for your target reps.
- 7After your final rep, lower your shoulders and then your legs to the floor with control.
Form tips
- Keep your shoulder blades off the floor for the whole set so the abs stay under constant tension.
- Hold your legs at a steady 90 degree angle and avoid letting them drift or swing.
- Exhale as you crunch toward each heel and inhale as you return to centre.
- Move with a controlled tempo, reaching from the waist rather than throwing your arms.
Common mistakes
- Pulling with the neck and shoulders instead of the abs, which strains the neck and takes tension off the core.
- Letting the legs lower below 90 degrees, which shifts the load off the rectus abdominis and onto the hip flexors.
- Swinging the arms to reach the heel instead of crunching the torso, which cheats the rep.
- Resting the head fully on the floor between reps, which releases the abs and breaks tension.
Frequently asked questions
What muscles does the 90 degree heel touch work?
It primarily works the rectus abdominis, with the obliques assisting during the side-to-side crunch as you reach toward each heel.
Is the 90 degree heel touch good for beginners?
Yes. It is a bodyweight exercise with a short range of motion, so it is easy to learn. Beginners can keep the legs at 90 degrees and reduce reps until the core gets stronger.
How many reps should I do?
Aim for 15 to 20 reps per side for 2 to 3 sets. Stop when you can no longer keep your shoulder blades off the floor with good control.
Where should I feel the 90 degree heel touch?
You should feel it in your abs, especially along the sides of your waist where the obliques work as you crunch toward each heel. You should not feel it straining your neck.
