Toe Touches
Auto DetectedBodyweight core exercise involving spinal flexion to target rectus abdominis and obliques, building abdominal strength and improving hamstring flexibility.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Abs
Secondary Muscles
Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
7/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
10-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie flat on your back on the floor or mat with legs extended straight up toward the ceiling at a 90-degree angle and arms reaching overhead toward your feet.
- Engage your core by drawing your belly button toward your spine.
- Exhale and curl your head, shoulders, and upper back off the floor.
- Reach your hands toward your toes while keeping legs perpendicular.
- Pause briefly at the top when hands are as close as possible to toes.
- Inhale and slowly lower your upper back to the floor with control.
- Maintain abdominal tension throughout.
Coaching Tips
Form Cues
- Lead with your chest
- Keep legs straight and still
- Reach long through arms
- Press low back into floor
- Use abs to lift
- Control the descent
Breathing
Exhale as you curl up and reach; inhale as you lower back down. Brace your core before each rep.
Tempo
3-1-2
Range of Motion
Curl upper body until shoulders lift fully and hands reach toward toes; lower until shoulders touch the floor without arching the back.
Safety
Safety Notes
- Avoid if you have acute lower back pain or herniated discs
- Keep neck neutral; do not strain
- Stop if you feel pain in back or hips
- Modify with bent knees if hamstrings are tight
- Consult a doctor for pre-existing conditions
- Perform on a soft surface to protect spine
Spotting
Spotting not required; self-spot by controlling movement and using modifications.
Common Mistakes
- Pulling with neck instead of abs
- Using momentum to jerk up
- Arching lower back off floor
- Letting legs swing
- Reaching only halfway without full curl
- Forcing touch if inflexible
When to Avoid
- Lower back pain
- Herniated discs
- Recent abdominal surgery
- Shoulder impingement
Flexibility Needed
- Adequate hamstring flexibility
- Thoracic spine mobility
- Hip flexion range
Build Up First
- Basic core engagement
- Understanding of spinal flexion
- Ability to lie flat comfortably
Also known as
Lying Toe Crunches, Vertical Leg Toe Touches, Floor Toe Reaches
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