Hinge forward and reach toward your toes, using an abdominal contraction to control the motion while stretching the hips.
How to do the Toe Touch#
- Stand with feet hip-width apart and arms relaxed at your sides.
- Breathe out and hinge forward from the hips, keeping the torso long as you lower your hands toward your toes.
- Maintain tension in the abdominals to control the descent rather than collapsing into the stretch.
- Hold the reached position for the prescribed time while continuing to breathe evenly.
- Reverse the hinge to return to standing with a controlled motion.
Muscles worked#
- Primary: Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus), Lower back (Erector Spinae)
- Secondary: Glutes (Gluteus Maximus), Calves (Gastrocnemius & Soleus)
Common mistakes#
- Rounding the lower back instead of hinging from the hips.
- Bouncing or using momentum to force a deeper reach.
- Locking the knees and shifting strain away from the hips.
