Standing Toe Touch tutorial
The standing toe touch is a simple stretch in which you hinge forward from standing and reach your hands toward your toes. It releases the hamstrings, calves and lower back and is an easy way to gauge flexibility; it suits all levels when performed slowly.
How to perform
- Stand tall with feet hip-width apart or together.
- Keep your knees straight but not locked.
- Hinge forward from the hips and slowly reach your hands toward your toes.
- Go down until you feel a gentle stretch in the back of your thighs.
- Let your head and neck relax and hold for 20 to 30 seconds.
- Soften your knees and roll up slowly, one vertebra at a time, to standing.
Breathing: Breathe slowly and deeply, relaxing a little deeper with each exhale.
Key tips
- Initiate from the hips rather than rounding the back.
- If you can't reach your toes, rest your hands on your shins or ankles.
- Keep your weight slightly toward the front of your feet.
Common mistakes
- Bouncing to reach the toes
- Locking the knees completely
- Standing up quickly, which can cause dizziness
Safety: People with low back pain, high blood pressure or dizziness should substitute a lying or seated hamstring stretch.
Stretching and mobilityPrimary muscle
No equipmentEquipment
BeginnerLevel
Gym and homeLocation
Assisting muscles
Suggested sets and reps
Offer2–3 rounds × 20–30 sec hold
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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