TETSUAlternate Heel Touchers vs Roller Body Saw
The Alternate Heel Touchers and the Roller Body Saw both train the abs as their primary muscle. The Alternate Heel Touchers are bodyweight-only while the Roller Body Saw uses a roller. Here is how they compare and when to pick each.
Side-by-side comparison
| Alternate Heel Touchers | Roller Body Saw | |
|---|---|---|
| Primary muscle | abs | abs |
| Body part | waist | waist |
| Supporting muscles | obliques | shoulders, triceps and core |
| Equipment | bodyweight | roller |
| 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.
Roller Body Saw — first steps
- Start in a plank position with your forearms on the roller and your body in a straight line.
- Engage your core and slowly roll the roller forward, extending your body as far as you can while maintaining control.
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. 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 Roller Body Saw?
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 Roller Body Saw offers a different stimulus. Choose based on your equipment and which movement you can progress consistently.
Can I do both the Alternate Heel Touchers and the Roller Body Saw 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 Roller Body Saw work the same muscles?
The primary muscle is the same: the abs. Supporting muscles differ slightly — obliques for the Alternate Heel Touchers versus shoulders, triceps and core for the Roller Body Saw.
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.