When you think about core training for powerlifters or strength athletes, heel touches probably are not the first exercise that comes to mind. They look simple, maybe even like something you would see in a beginner’s ab routine. But the truth is that heel touches have a very real place in building strength and stability, especially when it comes to supporting heavy lifts.
I want to break down what heel touches are, why they matter for strength athletes, and how you can integrate them into your training. If you are looking for ways to strengthen your obliques, improve your core control, and prevent weaknesses that could cost you in the squat or deadlift, this exercise deserves a closer look.
Table of Contents
What Are Heel Touches?
Heel touches are a bodyweight exercise that primarily target the obliques. (We also have a guide on bodyweight exercises for biceps, if you need one.)
The starting position: Lay flat on your back with your knees bent and your feet on the ground. This is pretty similar to how you'd start crunches.
From here, you reach side to side, touching your heel with your hand. That side-to-side motion works the obliques and challenges your core in a plane of movement that most lifters ignore. Alternate sides and do multiple repetitions.
It's a common ab exercise that starts in a neutral position and helps develop core stability. Here's how it looks:
Unlike traditional crunches that work mainly in the sagittal plane, heel touches force your core to stabilize in the frontal plane. This means your torso has to resist side-to-side imbalance while engaging the obliques in a very direct way.
So this overlooked exercise goes beyond strengthening muscles for your abdominal wall. It's as valuable as cardio for athletes who need to improve the oblique muscles on the sides of your body. It's a core workout that hits core muscles, and it benefits all types of athletes.
Note that this workout is also called alternate heel touches or the lying oblique reach. They're the same thing.
Why Heel Touches Matter for Strength Athletes
In powerlifting and strongman, most of our training happens in the sagittal plane. We squat, deadlift, and bench in movements that go forward, backward, up, or down. The obliques and other stabilizers often get left behind in direct training.
The problem is that under heavy weight, the body does not always stay perfectly aligned. When setting up for a squat, you might feel pressure shift to one side. If your obliques are weak, you will cave in, lose balance, and miss the lift. If your obliques are strong and conditioned to handle side-to-side stress, you can redirect that force and finish the lift.
That is where heel touches come in. By training in the frontal plane, you develop the ability to resist those lateral shifts. It is not just about looking balanced. It is about giving yourself the strength to stay in position when the weight tries to move you out of it.
Note that this is also one answer to that age-old question, “why are squats so hard?” Those with underdeveloped rectus abdominis (and other abdominal muscles) or hip flexors can struggle. Heel touches address those problems too.
The Role of the Obliques
Your obliques are more than just “side abs.” They stabilize the spine, resist rotation, and control movement in the frontal plane. When trained correctly, they improve bracing, protect the lower back, and give you better control under load.
Heel touches directly target the Obliquus externus abdominis by forcing them to shorten and contract as you reach side to side. It also targets the transverse abdominis, which is deeper. This kind of isolation work carries over to bigger lifts by giving the obliques the strength to support compound movements. Strong obliques mean better bracing, smoother squats, and stronger deadlifts.
Heel Touches for Squat and Deadlift Stability
One of the most common problems in the squat is caving to one side. Maybe the bar dips lower on one shoulder, or your hips shift as you drive out of the hole. Weak obliques are often part of that issue. By adding heel touches, you prepare your core to resist that kind of collapse.
The same goes for deadlifts. When pulling heavy, especially as you near max effort, the bar can drift slightly to one side. If your core cannot stabilize against that shift, your back rounds or your hips twist. Strong obliques from exercises like heel touches reduce that risk and keep your pull more efficient.
We talk a bit about this when we discuss which muscles are worked during deadlift. The obliques sometimes get overlooked. And if you're not training for it, a small shift can lead to failure.
So you won't usually see heel touches in a deadlift program. But that doesn't mean they're not valuable.
Heel Touch Variations
The basic heel touch is effective, but there are ways to increase the challenge:
- Elevated legs: Lift your feet off the floor so your abs have to work harder to keep you stable as you touch heel to heel.
- Weighted heel touches: Hold a small plate or dumbbell in your hands as you reach. This increases resistance and builds strength.
- Longer reach: Move your feet further away from your body to extend the range of motion and force a deeper contraction.
You can also combine heel touches with other oblique-focused exercises like bicycle crunches, side planks, or banded side bends for a complete core routine or an enhanced strength workout.
How to Program Heel Touches
For most lifters, heel touches work best as an accessory or preventative exercise. They do not need to be a main lift, but they fit perfectly into a warm-up or as a finisher at the end of training.
- Reps: 10 to 20 per side
- Sets: 2 to 4 depending on training volume
- Frequency: 2 to 3 times per week
Keep the motion controlled. Do not swing your arms or rush the movement. The goal is to engage the obliques, not just get through the reps.
Heel Touches for Strongman and Powerlifting
Strongman athletes arguably benefit the most from heel touches because their sport demands strength in every plane of motion. From carries to overhead events, side-to-side stability is critical. For powerlifters, heel touches act as a safeguard. You may not need frontal plane strength every time you lift, but the day you miss a squat because of a side collapse, you will wish you had trained it.
Think of heel touches as insurance. They will not replace heavy compounds, but they give you extra support that shows up when you need it most.
So strongman programs may recommend heel touches more often than you'd find in a powerlifting program.
Heel Touch Benefits by Athlete Type
| Athlete Type | Benefits |
|---|---|
| Powerlifters | Improves squat and deadlift stability, prevents collapsing to one side under heavy weight, strengthens obliques for better bracing and bar path control. |
| Strongman | Builds frontal plane strength for carries, overhead events, and uneven loading, enhances side-to-side stability during dynamic events. |
| General Athletes | Strengthens obliques for overall core balance, reduces risk of lower back strain, improves posture and functional movement in sports and daily life. |
And one that's definitely worth a call out? Baseball players! If you're swinging a bat, you're relying on your oblique muscles as a primary driver for your movement. This is well known in sports medicine, and oblique injuries are brutal for baseball players.
Final Thoughts
Heel touches may look like a simple core exercise, but their impact is much bigger than people realize. They strengthen the obliques, challenge your body in the frontal plane, and provide stability that carries over into squats, deadlifts, and even strongman events.
If you want to protect your lifts, prevent imbalances, and build a stronger, more complete core, start adding heel touches to your program.
Sometimes the smallest movements bring the biggest benefits.
