90 degrees Heel Touch

Instructions

1
Lie flat on your back on a mat or floor with legs extended and arms positioned at your sides or across your chest. Keep your neck neutral and shoulders relaxed.
2
Engage your core by drawing your navel toward your spine. Position your legs in a 90-90 position (hips and knees bent at 90 degrees) or keep them extended based on difficulty preference.
3
Slowly lower one leg toward the floor by extending the hip, allowing the opposite leg to remain in the bent position or extended. Control the descent to maintain lower back contact with the floor. Feel the abdominal muscles lengthen as the leg lowers.
4
Press through your core and return the lowered leg to the starting position by flexing the hip and engaging the abdominals. Alternate legs in a controlled, alternating pattern or perform all reps on one side before switching.
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESIliopsoas, Rectus Femoris, Sartorius, Transverse Abdominis
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Rectus Abdominis, the 90 degrees Heel Touch is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.
  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Common Mistakes

  • Shrugging the shoulders or compensating with secondary muscles rather than isolating the Rectus Abdominis.
  • Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
  • Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

To maximize the 90 degrees Heel Touch , actively squeeze the Rectus Abdominis at the peak of the contraction for a full second.

Beginner Tips

If you are new to the 90 degrees Heel Touch , focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions