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Rotating Toe Touches

Beginner

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Rotating Toe Touches is a bodyweight exercise primarily targeting the hamstrings, often used as a warmup. To perform, stand with your feet wider than shoulder-width and arms stretched out to the sides. Keeping your legs as straight as possible, reach one arm across your body toward the opposite ankle, attempting to touch your chest to your thigh. Lift back up to the starting position and repeat, alternating sides.

About Exercise

Equipment

Body Weight

Difficulty

1/5 • Beginner

Primary Muscle Groups

Hamstrings

Secondary Muscles

Glutes, Obliques, Abs

Popularity Score

Goals

Mobility

Stability

Rehab

Conditioning

Training Style

Warm-up

Mobility Flow

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Small

Noise Level

Low

Muscle Breakdown

View Muscle Map

Hamstrings

8/10

Biceps Femoris, Semitendinosus

Lower Back

6/10

Erector Spinae

Glutes

4/10

Glute Max

Obliques

4/10

External Obliques

Abs

3/10

Rectus Abdominis

Programming

Typical Rep Range

10-20 reps

Rest Between Sets

10-30 seconds

How to Perform

Stand tall with feet wider than shoulder-width apart, keeping legs straight but not locked. Extend your arms straight out to the sides at shoulder height.

Hinge at the hips and rotate your torso simultaneously.
Reach one hand across your body toward the opposite foot or ankle.
Keep both legs as straight as possible during the reach.
Return to the upright starting position with control.
Immediately alternate the reach to the opposite side.

Coaching Tips

Form Cues

Keep legs straight
Hinge at the hips
Rotate through the spine
Control the movement

Breathing

Exhale as you reach down and rotate, and inhale as you return to the upright starting position.

Tempo

1-0-1

Range of Motion

Hinge until you feel a deep stretch in the hamstrings and lower back, ideally touching the opposite foot or ankle.

Safety

Safety Notes

Stop the stretch immediately if sharp pain occurs in the lower back or hamstrings.
Maintain a slight bend in the knees if hamstring flexibility is limited.