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Waist · Body Weight
90 Degree Heel Touch
90 Degree Heel Touch is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Abdominals · rectus abdominis
- Obliques · external, internal obliques
Secondary muscles
- Hip Flexors · iliopsoas
How to do 90 Degree Heel Touch
- Lie down on your back with your hips and knees bent to 90 degrees and your arms extended overhead.
- Raise your upper back and bring your arms forward to touch your heels.
- Hold for a while, return to the initial position, and repeat.
Form tips
- Keep your neck relaxed and avoid straining it by using your core muscles to lift your shoulders.
- Ensure your lower back stays pressed into the mat to engage your core effectively and protect your spine.
- Perform the exercise with controlled movements to maximize muscle engagement and reduce the risk of injury.
90 Degree Heel Touch alternatives
More abs exercises
90 Degree Heel Touch FAQ
What muscles does 90 Degree Heel Touch work?
90 Degree Heel Touch mainly works the abs in the waist (rectus abdominis, external and internal obliques). The hip flexors work as secondary muscles.
What equipment do you need for 90 Degree Heel Touch?
None. 90 Degree Heel Touch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 90 Degree Heel Touch should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 90 Degree Heel Touch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does 90 Degree Heel Touch burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to 90 Degree Heel Touch?
Other exercises for the abs include High Resistance Band Kneeling Crunch, Dumbbell Straight Leg Russian Twist, Plate Russian Twist and Dumbbell Ab Crunch.
For developers
Use 90 Degree Heel Touch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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