Standing Toe Touches
Stretches hamstrings and lower back
No equipment needed
Suitable for all fitness levels
Improves flexibility and mobility
Can be done anywhere
Step 1
Stand with your feet hip-width apart and your legs straight. Slowly hinge forward from your hips and reach both hands down toward your feet, letting your head and neck relax. Reach as far as feels comfortable, resting your hands on your shins, ankles or the floor depending on your flexibility. This is your starting position.
Step 2
Hold the stretch and breathe deeply. On each exhale, relax further into the position and allow your torso to lower a little more toward your legs. Avoid bouncing or forcing the stretch, as letting gravity and your breath do the work is more effective and safer.
Step 3
Hold for the specified amount of time, then slowly roll back up to standing one vertebra at a time, bringing your head up last.
Exercise Benefits
Standing toe touches are a simple and effective stretch for the hamstrings, calves and lower back. Regular practice improves hamstring flexibility and posterior chain mobility, which supports better posture, reduces the risk of lower back tightness, and improves your range of motion in exercises like deadlifts and squats. They're a great addition to any warm-up or cool-down, and one of the easiest mobility exercises you can do anywhere with no equipment.
