TETSUAlternate Heel Touchers vs Cable Side Bend
The Alternate Heel Touchers and the Cable Side Bend both train the abs as their primary muscle. The Alternate Heel Touchers are bodyweight-only while the Cable Side Bend uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Alternate Heel Touchers | Cable Side Bend | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | obliques |
| Equipment | bodyweight | cable |
| Steps in our guide | 5 | 6 |
How each one starts
Alternate Heel Touchers — first steps
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms straight out to the sides, parallel to the ground.
Cable Side Bend — first steps
- Stand with your feet shoulder-width apart and grasp the cable handle with one hand.
- Keep your back straight and your core engaged.
Full step-by-step guides are linked below.
Which should you choose?
The Alternate Heel Touchers need no equipment and scale through leverage, tempo and reps. The Cable Side Bend keeps constant tension on the muscle through the whole range of motion. If your gym has both options, neither is a wrong choice: pick the one that feels strongest through a full range, and swap after 6 to 8 weeks to keep the abs adapting.
Full form guides
Common questions
Are the Alternate Heel Touchers better than the Cable Side Bend?
Neither is universally better — both train the abs as the primary mover. The Alternate Heel Touchers need no equipment and scale through leverage, tempo and reps, while the Cable Side Bend keeps constant tension on the muscle through the whole range of motion. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Alternate Heel Touchers and the Cable Side Bend in the same program?
Yes, but usually not in the same session — they overlap heavily on the abs. A common setup is one as your main movement and the other on a second training day, or alternating them block by block.
Do the Alternate Heel Touchers and the Cable Side Bend work the same muscles?
Yes — the primary muscle is the same (abs) and both rely on the same supporting muscles: obliques.
Track it in Tetsu
Tetsu tracks both movements separately, keeps your PRs per exercise, and tells you which one is actually progressing. Free to start.