Hamstrings
Standing Toe Touch
The Standing Toe Touch is a stretch with no equipment for your hamstrings. Share of the load in the Zulta muscle model: hamstrings (biceps femoris) 34%, hamstrings (semitendinosus/-membranosus) 32% and spinal erectors (lower back) 13%.
How to do it
- Stand with the feet hip-width apart and the knees straight but soft.
- Take a breath in and stand tall.
- Breathe out and fold forward from the hips, letting the arms hang toward the toes.
- Let the head and neck relax and the back round gently once you reach your end range.
- Hold for 30 to 45 seconds, breathing slowly, then roll up to standing one vertebra at a time.
Tips
- Bend the knees slightly if the stretch is too strong behind the knees.
- Let gravity pull you down instead of reaching hard.
Common mistakes
- Bouncing to touch the toes.
- Locking the knees back hard.
- Standing up quickly at the end.
Muscles worked by the Standing Toe Touch
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rounding the back adds a spine stretch. Flexing the hip with the knee straight lengthens the hamstrings; with the ankle pulled up the gastrocnemius stretches too.
Standing Toe Touch alternatives
Same equipment
- Seated Forward Fold
- Elevated Hamstring Stretch
- Pike Stretch
- Seated Hamstring Stretch
- Single Leg Seated Hamstring Stretch
Different equipment
Similar exercises
Frequently asked questions
What muscles does the Standing Toe Touch work?
Mainly the hamstrings (biceps femoris) and hamstrings (semitendinosus/-membranosus). The spinal erectors (lower back) and calves (gastrocnemius) assist.
Is the Standing Toe Touch good for beginners?
Yes. The Standing Toe Touch is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Standing Toe Touch?
For example the Seated Forward Fold, Elevated Hamstring Stretch and Pike Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.