Male

90 Degree Heel Touch

Muscles involved

When performing the 90 degree heel touch relying solely on your bodyweight, paying close attention to your form will save you from making critical mistakes. A very common error during this core exercise for your abdomen and obliques is letting your lower back arch off the floor or jerking your neck to create momentum. By focusing intently on your movement, you prevent unnecessary cervical strain and ensure your midsection bears the entire workload. Another frequent blunder is rushing through reps without controlling the motion; slowing down allows you to maintain continuous tension on both your abdomen and obliques. Staying mindful of these execution details helps you build real core strength while completely protecting your spine from unwanted stress.

How to do it

1. Lie on your back with knees bent at a 90-degree angle, feet flat on the floor, and arms extended straight down by your sides, palms facing down. 2. Engage your core and press your lower back into the floor as you slide your heels towards your glutes, keeping your toes pointed up. 3. Pause for a moment at the peak, feeling the contraction in your hamstrings as your heels touch or come close to your glutes. 4. Slowly and with control, slide your heels back to the starting position, maintaining core engagement and a stable pelvis.

Equipment required

Peso corporal

Muscles worked

Tips

- Press your lower back firmly into the mat throughout the entire movement to protect your spine and maximize hamstring engagement. - Control the tempo; avoid using momentum to slide your heels back. A slow, 2-second slide and 2-second return is ideal. - Keep your toes pointed up towards the ceiling to shift the focus onto your hamstrings rather than your calves. - Focus on pulling with your hamstrings, not pushing with your feet, to initiate the slide back.