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Walking Single-Leg Toe Touch
The Walking Single-Leg Toe Touch (also commonly called the Walking Alternating Single-Leg Toe Touch or Single-Leg Kickbacks) is a dynamic movement used primarily as a warm-up or mobility drill. It effectively stretches the hamstrings and improves balance, stability, and proprioception.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hamstrings
Secondary Muscles
Glutes, Lower Back, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Large
Noise Level
Low
Muscle Breakdown
View Muscle MapHamstrings
8/10Semitendinosus, Biceps Femoris
Glutes
5/10Glute Max, Glute Medius
Lower Back
4/10Erector Spinae
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Often performed continuously as part of a dynamic warm-up.
How to Perform
Stand tall with feet hip-width apart and core engaged. Take a step forward with one foot to initiate the walking movement and prepare for the hinge.
- Shift weight onto the front foot and initiate a hip hinge, pushing your hips backward.
- Simultaneously extend the back leg straight behind you for counterbalance.
- Reach the opposite hand toward the toe of the stationary foot, maintaining a neutral spine.
- Pause briefly when you feel a stretch in the hamstring.
- Squeeze the glute of the stationary leg to return to an upright position.
- Step forward with the back leg and immediately repeat the hinge on the opposite side.
Coaching Tips
Form Cues
- Hinge at the hip.
- Keep hips square.
- Reach with opposite hand.
- Maintain a long spine.
- Drive through the heel.
Breathing
Inhale as you hinge and lower the torso; exhale as you drive up and return to standing. Maintain core brace throughout.
Tempo
2-1-1
Range of Motion
Hinge until a deep stretch is felt in the hamstring of the stationary leg, ensuring the movement comes from the hip, not the lower back.
Safety
Safety Notes
- Focus on hip movement, not spinal flexion.
- Stop the hinge immediately if sharp pain occurs in the lower back or hamstring.
Spotting
Not recommended; this is a balance and mobility drill. Focus on controlled movement.
Common Mistakes
- Rounding the lower back to reach further.
- Allowing the hips to rotate open.
- Excessively bending the stationary knee.
- Rushing the movement.
When to Avoid
- Acute hamstring tear or strain.
- Severe lower back pain or disc issues.
- Significant balance impairment.
Flexibility Needed
- Basic hamstring flexibility.
- Adequate hip flexion.
Build Up First
- Competency in the basic hip hinge movement.
- Ability to balance on one leg briefly.
Also known as
Walking Alternating Single-Leg Toe Touch, Single-Leg Kickbacks, Walking RDL Toe Touch
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