90 Degree Heel Touch Against Wall

Muscles worked

Setup

1. Lie on your back with your hips positioned about a foot away from a wall.
2. Place your feet flat against the wall with your knees and hips both bent at 90-degree angles.
3. Extend your arms straight down by your sides, palms facing inward or down.
4. Press your lower back firmly into the floor to engage your deep core before starting.

How to do it

1. Exhale and lift your head and shoulder blades slightly off the mat, maintaining a neutral neck.
2. Reach your right hand toward your right heel by flexing your torso laterally to the right side.
3. Inhale as you return to the center position, keeping your shoulders hovering off the floor.
4. Repeat the movement to the left side, alternating back and forth at a slow, controlled tempo.

Form checklist

• Keep your lower back glued to the floor; do not let it arch.
• Ensure the movement is purely lateral (side-to-side) rather than a forward crunch.
• Keep your feet pressed firmly against the wall to maintain lower body stability.
• Avoid pulling on your neck; keep your gaze toward the ceiling or slightly forward.

Pro tips

• Focus on the 'side-crunch' sensation by trying to bring your bottom rib toward your hip bone.
• Maintain a constant 'hollow body' tension in your abs throughout the entire set for maximum time under tension.
• Pause for one second at the point of contact with your heel to emphasize the peak contraction of the obliques.

Make it harder

• Move your hips slightly further from the wall to increase the distance you must reach to touch your heels.
• Hold a light weight or small medicine ball between your hands to add resistance to the lateral flexion.

Frequently asked

What muscles does the 90 degree heel touch against wall work?

The 90 degree heel touch against wall primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the 90 degree heel touch against wall?

The 90 degree heel touch against wall requires no equipment — just your body weight.

Is the 90 degree heel touch against wall good for beginners?

Yes. The 90 degree heel touch against wall is a beginner-friendly movement and a strong foundation to build on.

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