Legs
Toe Touch
A foundational flexibility movement designed to lengthen the hamstrings and improve functional range of motion.
How to perform.
Follow the sequence — setup is half the lift.
Stand upright with your feet positioned together or hip-width apart and your arms resting at your sides.
Engage your core and maintain a very slight, soft bend in your knees to prevent joint locking.
Hinge at your hips and begin to slowly lower your torso toward the floor while reaching your hands toward your feet.
Allow your head and neck to relax as you descend to the point where you feel a stretch in the back of your legs.
Hold the bottom position for the prescribed duration while maintaining deep, rhythmic breathing.
Slowly roll your spine back up to the starting position, engaging your glutes to stabilize the ascent.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Locking the knees completely, which can strain the joint and lower back.
- Bouncing at the bottom of the movement rather than holding a steady stretch.
- Holding the breath, which increases tension in the muscles you are trying to lengthen.
- Rounding the shoulders excessively before the hips have finished hinging.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.