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Upper Legs · Body Weight
Basic Toe Touch
Basic Toe Touch is an intermediate compound yoga exercise that works the hamstrings (upper legs), with the lower back and glutes assisting. It needs no equipment beyond your own body weight. A typical prescription is 2-3 sets of 30-60-second holds, and it burns about 3.7 calories per minute.
- Target
- Hamstrings
- Body part
- Upper Legs
- Equipment
- Body Weight
- Category
- Yoga
- Mechanic
- Compound
- Force
- Static
- Sets × reps
- 2-3 × 30-60 sec hold
- Calories / min
- ≈ 3.7 kcal
Primary muscles
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
Secondary muscles
- Lower Back · erector spinae
- Glutes · gluteus maximus, gluteus mideus
How to do Basic Toe Touch
- Stand with your feet shoulder-width apart.
- Bend at the hips and reach down towards your toes, keeping your legs as straight as possible.
- Hold the stretch for a few seconds, feeling the stretch in your hamstrings and lower back.
- Return to the standing position and repeat the movement.
Form tips
- Keep your back straight as you bend to avoid straining your lower back.
- Avoid bouncing or jerking movements; perform the stretch slowly and with control.
- Breathe deeply and steadily to help relax your muscles and enhance the stretch.
Basic Toe Touch alternatives
More hamstrings exercises
Basic Toe Touch FAQ
What muscles does Basic Toe Touch work?
Basic Toe Touch mainly works the hamstrings in the upper legs (biceps femoris, semitendinosus and semimembranosus). The lower back and glutes work as secondary muscles.
What equipment do you need for Basic Toe Touch?
None. Basic Toe Touch is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Basic Toe Touch should I do?
Start with 2-3 sets of 30-60-second holds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Basic Toe Touch good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler upper legs exercises.
How many calories does Basic Toe Touch burn?
About 3.7 calories per minute for a person of around 70 kg, based on a MET value of 3. Ten minutes of work is roughly 37 calories; heavier people burn more.
What is a good alternative to Basic Toe Touch?
Other exercises for the hamstrings include Plate Good Morning, Dumbbell Rdl Stretch Isometric, Dumbbell Stiff Leg Deadlift and Plate Staggered Deadlift.
For developers
Use Basic Toe Touch in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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