TETSUAlternate Heel Touchers vs Cable Twist
The Alternate Heel Touchers and the Cable Twist both train the abs as their primary muscle. The Alternate Heel Touchers are bodyweight-only while the Cable Twist uses a cable. Here is how they compare and when to pick each.
Side-by-side comparison
| Alternate Heel Touchers | Cable Twist | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | obliques |
| Equipment | bodyweight | cable |
| Steps in our guide | 5 | 7 |
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 Twist — first steps
- Stand with your feet shoulder-width apart, facing the cable machine.
- Hold the cable handle with both hands in front of your chest, keeping your arms slightly bent.
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 Twist 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 Twist?
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 Twist 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 Twist 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 Twist 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.