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Mobility Bodyweight Beginner Video

How to do the Standing Toe Touches

Primary: Full Body.

Standing Toe Touches are a flexibility exercise that primarily targets the hamstrings. This exercise involves bending at the waist to reach down and touch your toes, which helps to stretch and lengthen the muscles in your legs and lower back. This is a beginner-friendly exercise that requires no equipment and can be performed virtually anywhere. It’s also beneficial for improving overall flexibility and can help in reducing lower back tightness.

Demo video: Standing Toe Touches · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand tall with your feet hip-width apart.

  2. 2

    Slowly bend at your hips and reach down towards your toes.

  3. 3

    Hold the stretch at the bottom for a few seconds, then slowly rise back up to the starting position.

Coaching cues

  • Keep your knees slightly bent if you are unable to touch your toes.
  • Focus on bending at the hips rather than the lower back.
  • Breathe deeply throughout the exercise to help relax your muscles.

Sets, reps and where it fits

Muscle

3–4 × 10–20 sec

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 10–20 sec

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Standing Toe Touches alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Back Leg Curl in Deep Support PositionBodyweight · beginner Calf StretchBodyweight · beginner Dynamic Body Rocks in Deep Support PositionBodyweight · beginner Dynamic Front Split Stretch with Torso LiftBodyweight · beginner Dynamic Hip Stretch with Knee SupportBodyweight · beginner Dynamic Side LungesBodyweight · beginner

Frequently asked questions

What muscles does the Standing Toe Touches work?

Primary: Full Body.

How many sets and reps of Standing Toe Touches should I do?

Hold or work for 10–20 seconds per set, 3–4 sets, resting 45–60 seconds between them. Add time before adding load.

What can I do instead of the Standing Toe Touches?

Same movement pattern, different equipment: Back Leg Curl in Deep Support Position, Calf Stretch, Dynamic Body Rocks in Deep Support Position, Dynamic Front Split Stretch with Torso Lift, Dynamic Hip Stretch with Knee Support, Dynamic Side Lunges.

Is the Standing Toe Touches good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.