Alternating Ankle Touch

Muscles worked

Setup

1. Lie flat on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
2. Place your arms straight by your sides, palms facing inward toward your body.
3. Tuck your chin slightly toward your chest to neutralize the neck and engage your upper abs.
4. Press your lower back firmly into the floor to eliminate any arching.

How to do it

1. Exhale and lift your head and shoulder blades slightly off the mat, maintaining a constant 'crunch' tension.
2. Reach your right hand toward your right ankle by flexing your torso laterally to the right side.
3. Inhale as you return to the center position without letting your shoulders touch the floor.
4. Exhale and repeat the movement to the left side, reaching your left hand toward your left ankle in a controlled tempo.

Form checklist

• Keep your lower back pressed into the mat throughout the entire movement.
• Ensure the movement comes from side-to-side torso flexion, not just moving your arms.
• Maintain a gap between your chin and chest to avoid neck strain.
• Keep your shoulder blades elevated off the floor for the duration of the set.

Pro tips

• Focus on 'pinching' the space between your lower ribs and your hip bone to maximize oblique contraction.
• Slow down the tempo and hold the reach for one second at the ankle to increase time under tension.

Make it harder

• Move your feet further away from your glutes to increase the distance you must reach, extending the range of motion.
• Hold a light dumbbell or weight plate in each hand to add resistance to the lateral flexion.

Frequently asked

What muscles does the alternating ankle touch work?

The alternating ankle touch primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the alternating ankle touch?

The alternating ankle touch requires no equipment — just your body weight.

Is the alternating ankle touch good for beginners?

Yes. The alternating ankle touch is a beginner-friendly movement and a strong foundation to build on.

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