Standing Toe Touches 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Hamstrings
Secondary Targets
Execution
Isolation
Force Type
Stretch
Required Equipment
Bodyweight
Fitness Level
Beginner
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Standing Toe Touches is a bodyweight exercise that primarily targets the hamstrings while also engaging the lower back. To perform it, stand with your feet hip-width apart and legs straight, then bend forward from the hips, reaching toward your toes or as far as comfortable. This movement stretches the hamstrings and lower back, improving flexibility and range of motion. Holding the position and breathing deeply allows for a gradual increase in stretch intensity, promoting muscle relaxation and spinal mobility.
How to Perform
Stand with your feet aligned about hip-width apart, keeping your legs fully extended.
Hinge at your hips and slowly bend forward, reaching toward your toes with both hands, stopping where you feel a comfortable stretch.
Allow your hands to rest on your feet, shins, or the floor, depending on your flexibility.
Maintain this position, keeping your spine long and shoulders relaxed.
Breathe steadily and deeply, and with each exhale, gently try to lower your upper body closer to your legs.
Hold the stretch for the recommended duration, focusing on lengthening the hamstrings and relieving tension in the lower back.
Avoid locking your knees or forcing the reach to prevent strain and ensure a safe, effective stretch.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your movements slow and controlled to maximize the hamstring stretch.
Focus on hinging at the hips rather than rounding your lower back.
Maintain steady breathing to help relax muscles and deepen the stretch.
Avoid bouncing or jerking forward to prevent muscle strain.
Engage your core slightly to support your lower back.
Only reach as far as comfortable; do not force your hands to your toes.
Keep your knees straight but not locked to protect the joints.
Gradually increase the hold time as your flexibility improves.
Perform on a flat, stable surface to maintain balance.
Stretch both sides evenly to avoid developing muscle imbalances.
How Not to Perform
Do not bend from the lower back instead of the hips.
Do not lock your knees while stretching.
Do not bounce or jerk your torso toward your toes.
Do not force your hands to touch the floor or toes beyond comfort.
Do not hold your breath during the stretch.
Do not round your shoulders or tense your neck.
Do not perform on an unstable or slippery surface.
Do not rush the movement; avoid quick, uncontrolled motions.
Do not neglect core engagement, which supports the lower back.
Do not overextend or push past pain, only stretch within a safe range.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
