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Seated Toe Touches
A bodyweight seated forward fold that stretches hamstrings, glutes, and lower back to enhance flexibility and mobility; commonly used in warm-ups or cool-downs for posterior chain recovery.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings, Lower Back
Secondary Muscles
Calves
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 MapHamstrings
10/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
8/10Erector Spinae
Glutes
7/10Glute Max
Calves
5/10Gastrocnemius, Soleus
Programming
Typical Rep Range
2-4 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with legs extended straight in front, feet together, toes pointed up, and hands on thighs.
- Inhale deeply while sitting tall.
- Exhale and hinge forward from hips, sliding hands down legs.
- Reach toward toes or shins until tension felt.
- Hold position for 15-30 seconds, breathing steadily.
- Slowly return to upright position by rolling up from hips.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Reach with chest
- Relax into stretch
- Point toes up
Breathing
Inhale to prepare in upright position; exhale as you fold forward and hold, breathing deeply to relax into the stretch.
Tempo
4-2-2
Range of Motion
From upright torso to forward fold at point of gentle tension in hamstrings, with back relatively flat; avoid full rounding of spine.
Safety
Safety Notes
- Avoid if acute lower back pain present
- Stop if sharp pain or sciatica symptoms occur
- Use slight knee bend if hamstrings very tight
- Do not bounce to prevent strain
Spotting
No spotting needed; self-monitor for safe depth.
Common Mistakes
- Rounding lower back
- Bouncing or jerking
- Pushing into pain
- Locking knees straight
- Forcing deeper reach
When to Avoid
- Acute lower back injury
- Sciatica or nerve pain
- Recent hamstring strain
Flexibility Needed
- Basic hip flexion range
- Slight hamstring flexibility
Also known as
Seated Forward Fold, Pike Stretch, Hamstring Seated Stretch
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