How to do the Standing Toe Touch
- Stand with feet hip-width apart, arms straight overhead.
- Fold forward from your hips, reaching your hands toward your toes.
- Stop when you feel a stretch in the back of your thighs.
- Slowly return to standing, raising your arms overhead again.
Full technique — 6 steps
- Stand tall with feet about hip width apart and your legs straight.
- Raise both arms straight overhead with your palms facing forward.
- Fold forward from your hips, letting your arms, head, and back lower toward the floor.
- Reach your hands toward your toes, keeping your legs straight or with a slight knee bend.
- Stop when you feel a clear stretch through the back of your thighs.
- Roll back up slowly to standing and raise your arms overhead again.
Common mistakes
- Bouncing at end range
- Forcing hands to the floor
- Forcing the knees straight
- Standing up too fast from the fold
Form cues
- Reach toward your toes
- Stop at hamstring stretch
- Let your head hang
- Exhale as you fold
Quick answers
What muscles does the Standing Toe Touch work?
Primary: Hamstrings 8/10. Also works: Calves 5/10, Glutes 4/10.
When should I do the Standing Toe Touch in a workout?
Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.
How many sets and reps of the Standing Toe Touch?
Strength: 1–2 sets of 8–10 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 8–12 reps, rest 30 s, 6 reps in reserve. Endurance: 2 sets of 10–15 reps, rest 20 s, 6 reps in reserve.
