Standing Toe Touches
BeginnerBodyweight
A standing hamstring stretch done by bending forward at the waist and letting your upper body hang. It is a simple way to loosen tight hamstrings before or after training.
- Primary musclesHamstrings
- Secondary musclesCalves
- EquipmentBodyweight
- LevelBeginner
How to do the standing toe touches
- Stand with enough space in front of and behind you to move freely.
- Keep your legs straight and slowly bend forward at your waist.
- Let your upper body hang down toward your feet, relaxing your arms and hands.
- Hold the stretch, breathing normally, without bouncing or forcing the range.
- Rise back up slowly, bending your knees slightly if your lower back feels tight.
Original library instructions (2 steps)
- Stand with some space in front and behind you.
- Bend at the waist, keeping your legs straight, until you can relax and let your upper body hang down in front of you. Let your arms and hands hang down naturally. Hold for 10 to 20 seconds.
Common mistakes
- Bouncing at the bottom of the stretch, which can strain the hamstrings; hold it still instead.
- Locking the knees hard, which can put pressure on the lower back; keep a very slight bend.
- Forcing your hands toward the floor before your hamstrings are ready; go only as far as feels comfortable.
- Rising back up quickly; stand up slowly to avoid feeling lightheaded.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 2 to 3 sets of 20 to 30 second holds, 15 to 20 seconds rest |
| Muscle | 2 to 3 sets of 15 to 20 second holds, 15 seconds rest |
| Endurance | 2 sets of 10 to 15 second holds, 10 to 15 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this stretch after your legs are already warm, such as after a workout, for the best results.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Are standing toe touches good for beginners?
Yes. It is a gentle stretch suitable for most people, though anyone with tight hamstrings should ease into it slowly rather than forcing the range.
What muscles do standing toe touches work?
They stretch the hamstrings, with the calves also getting some lengthening as your upper body hangs forward.
