Ankle Touch


No Equipment Needed

Musle Group



You can perform Ankle Touches with minimal equipment and space requirements. All you need is a flat surface, such as an exercise mat or floor, and comfortable workout attire.

Starting Position

Lie face up on the floor with your knees bent and feet shoulder-width apart. Position your arms at your sides, slightly elevated off the ground.


Execution:Follow these steps to perform Ankle Touches correctly:

  1. Stand upright with your feet slightly wider than shoulder-width apart.
  2. Engage your core muscles and maintain an upright posture throughout the exercise.
  3. Raise your arms to shoulder height, extending them out to the sides.
  4. Begin the movement by bending at the waist and simultaneously reaching one hand down toward the opposite ankle.
  5. Return to the starting position and repeat the movement on the other side.
  6. Alternate sides, touching your ankles with your hands in a controlled manner, while maintaining stability and control.

Muscles Involved:

  • Abs
  • Obliques

Tips on doing this exercise

To maximize the benefits of Ankle Touches, consider the following tips:

  1. Focus on maintaining a neutral spine throughout the exercise. Avoid excessive rounding or arching of the back.
  2. Engage your core muscles throughout the movement to stabilize your torso and enhance the effectiveness of the exercise.
  3. Perform the exercise in a slow and controlled manner, emphasizing proper form and range of motion.

Common Mistakes

Be mindful of these common mistakes to ensure optimal execution of Ankle Touches:

  1. Avoid using excessive momentum or swinging motions.
  2. Maintain control and stability throughout the exercise.
  3. Do not strain or overextend your neck while reaching for your ankles.
  4. Keep your gaze forward to maintain a neutral neck position.

Recommended Ranges

Recommended Sets and Repetitions:At BLK BOX GYM, we provide personalized recommendations based on your fitness goals:

  • For core activation and flexibility, aim for 10-15 repetitions per side and perform 2-3 sets.
  • For increased core strength and endurance, focus on 6-8 repetitions per side and perform 3-4 sets.

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If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

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