How to do Toe Touches – Ultimate Guide to Toe Touches Leg Exercise
Even though stretching after a workout can help benefit your flexibility and improve mobility, most people focus on static stretching. However, there are many reasons to explore different variations of stretches and mobility workouts. One of these is the toe touches exercise.
The toe touches leg exercise is a good way to improve flexibility in your hamstrings, calves, and lower back. It can also help in improving balance and lower leg strength.
In this article, we show you how to do to touches. We also show you how to do standing toe touches as well as the single-leg version.
So, if you are looking for other ways to improve hamstring, calves, and back flexibility, continue reading.
What is the Toe Touches leg Exercise?
There are many variations of the toe touches exercise, which can range from the standing version to the single-leg version. However, the most common is where the body performs a reach, similar to a sit-up motion.
The toe touch exercise is a great way to improve core strength and improve flexibility. It also provides a good test to check mobility is in the hamstrings, back, and hips.
How to Do Toe Touches? – Beginners Version
If you have never done the toe touch exercise before, the below instructions will help you perform the reach version, which is perfect for beginners.
This version of the toe touch helps focus on the abdominal muscles, especially the rectus abdominis. This is one of the most prominent muscles in the core region. It is located around the center of the belly and is known as a six-pack.
To perform the toe touches reach exercise follow the below instructions. Alternatively, watch one of the video guides on the page.
1. Start by lying on your back
2. Place your arms next to the side of your body
3. Bring your legs in a straight line up towards the ceiling.
4. Then take your hands and reach towards your toes.
5. You should then bring your head, neck, and shoulders off the ground while reaching towards your toes.
6. Return back to the starting position until your shoulders are nearly flat on the floor.
7. Then repeat the same movement 5-10 times and do 3 to 4 sets.
How to do Toe Touches Standing?
The toe touches standing versions are a great way to warm up before a running, gym, or walking workout. It helps increase blood flow to the muscles by warming up the body and increasing the heart rate gradually.
This is also a good exercise for someone that struggles with doing the toe touches reach workout.
So, how should you perform this exercise? The below instructions will help you learn how to do toe touches standing.
1. Stand by standing up straight
2. Move your feet hip-width apart
3. Swing your left leg up and out in front of you while keeping a straight back.
4. Take your right arm and try to touch your toes once your left leg reaches above your hip height.
5. Alternate to the other leg and arm
6. Repeat each leg 8 to 10 times and do 2-4 sets.
Remember if you can’t quite reach your toes just try to get as close as you can to them. But make sure you keep you back straight and inline with the body.
Toe Touches Abs Exercise
Another variation of the exercise is the ab version which is similar to the reach one. However, there is much more body movement in this one.
The toe touches abs exercise is for the more experienced person. If not done right it can place excess stress on your back, and your lack of strength will teach you bad technique. So slowly build your way up to this version.
To perform the toe touches abs exercise lye on the ground on your back, with your arms stretched out above your head.
Then in one motion swing your legs up and arms towards each other, making a v type formation. then hold this position for a few seconds before slowly returning to the starting position.
Repeat this multiple times until you aren’t able to perform it in a quick and powerful motion. Then rest for 3-4 minutes and repeat again.
If you struggle to connect the toes and feet together, aim to get them as close as you can. Then try to improve on this every week.
Are Toe Touches a Core Workout?
Even though toe touches are mostly considered a stretch and mobility exercise. If it is performed using some of the variations we have discussed, it puts more focus on working the core muscles as well as improving flexibility.
However, if you are a runner, cyclist, triathlete, rower, or athlete where core strength is important, try to vary the toe touches exercises. This will help improve your flexibility while improving your core strength under load and speed.