TETSUAlternate Heel Touchers vs Landmine 180
The Alternate Heel Touchers and the Landmine 180 both train the abs as their primary muscle. The Alternate Heel Touchers are bodyweight-only while the Landmine 180 uses a barbell. Here is how they compare and when to pick each.
Side-by-side comparison
| Alternate Heel Touchers | Landmine 180 | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | obliques and quadriceps |
| Equipment | bodyweight | barbell |
| Steps in our guide | 5 | 4 |
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.
Landmine 180 — first steps
- Stand with your feet shoulder-width apart and hold the barbell with both hands in front of your chest.
- Bend your knees slightly and rotate your torso to the right, swinging the barbell down towards your right hip.
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 Landmine 180 lets you load the heaviest weights and progress in small, steady jumps. 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 Landmine 180?
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 Landmine 180 lets you load the heaviest weights and progress in small, steady jumps. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Alternate Heel Touchers and the Landmine 180 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 Landmine 180 work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques for the Alternate Heel Touchers versus obliques and quadriceps for the Landmine 180.
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.