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Standing Toe Touch
A bodyweight forward bend stretch that targets hamstrings, lower back, and calves to improve flexibility and mobility; commonly used in warm-ups and cool-downs.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Hamstrings
Secondary Muscles
Calves, Abs
Popularity Score
8
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
9/10Biceps Femoris, Semitendinosus, Semimembranosus
Lower Back
7/10Erector Spinae
Glutes
6/10Glute Max
Calves
5/10Gastrocnemius, Soleus
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
30-60 seconds • Between holds
How to Perform
Stand with feet hip-width apart, knees straight but not locked, arms relaxed at sides, shoulders back and down.
- Inhale to prepare.
- Exhale and hinge forward at hips, keeping back flat.
- Let arms hang or reach toward toes without straining.
- Hold position while breathing deeply.
- Inhale and slowly return to standing by peeling spine up segmentally.
Coaching Tips
Form Cues
- Hinge from hips
- Keep back flat
- Engage core
- Breathe steadily
- Avoid bouncing
Breathing
Inhale to prepare and return, exhale to hinge forward and deepen the stretch; brace core lightly.
Tempo
4-0-4
Range of Motion
Hinge from hips until hands reach shins, ankles, or toes, or as far as flexibility allows without excessive back rounding; thighs parallel to floor if needed.
Safety
Safety Notes
- Avoid if acute low back pain or disc issues
- Consult provider for hamstring injuries or osteoporosis
- Do not bounce to prevent strains
- Keep knees slightly bent if tight
- Pregnant individuals consult professional
Spotting
No spotting needed; self-monitor form.
Common Mistakes
- Rounding lower back
- Bouncing into stretch
- Locking knees
- Forcing beyond comfort
- Neglecting core engagement
When to Avoid
- Acute low back pain
- Hamstring injuries
- Disc issues
- Osteoporosis
- Glaucoma
- High blood pressure
Flexibility Needed
- Hip flexion range
- Hamstring flexibility
- Spinal flexion control
Build Up First
- Basic standing posture awareness
Also known as
Forward Bend Stretch, Standing Forward Fold
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