Library / Obliques
Alternate Heel Touchers
Bodyweight · Isolation · Isolation
Obliques Abdominals Joint friendly
Default prescription & biomechanics
- Primary muscles
- Obliques
- Secondary muscles
- Abdominals
- Equipment
- Bodyweight
- Movement pattern
- Isolation (Push force)
- Difficulty
- Intermediate
- Working rep range
- 10-12 reps per set
- Between-set interval
- 90 seconds rest
Step-by-step coaching cues
- Position your body securely with strict alignment to isolate the obliques.
- Initiate the movement by contracting the target muscle, keeping all secondary joints stationary.
- Hold peak contraction for 1 to 2 seconds with maximal mind-muscle tension.
- Lower under strict 3-second eccentric control through a full, pain-free range of motion.
Joint & safety considerations
No specific joint contraindications are flagged for Alternate Heel Touchers. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Cable Standing Lift | Cable swap | Cable |
| 45 Degree Side Bend | Same movement pattern | Bodyweight |
| Cable or Band Anti-Rotation Pallof Press | Cable swap | Cable |
| Cable Twist | Cable swap | Cable |
| Dumbbell Russian Twist Boat Row | Dumbbell swap | Dumbbell |
| Dumbbell Russian Twist with Legs Floor Off Versio | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.