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Last updated February 2, 2026
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Lying Toe Touch
Lie on your back with your legs straight up in the air. Crunch your upper body up and reach your hands towards your toes. Control the movement on the way down.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Medium
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
body weight
Movement pattern
Bilateral
Posture
Lying
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie on your back on a mat with your legs extended straight and your arms reaching overhead.
- Engage your core and ensure your lower back is pressed into the mat.
- Step 2Position Your Legs
- Keep your legs straight and together, and lift them off the ground to about a 45-degree angle.
- Ensure your feet are flexed, pointing your toes towards the ceiling.
- Step 3Reach for Your Toes
- Inhale deeply, then exhale as you lift your upper body off the mat.
- Reach your hands towards your toes while keeping your legs elevated.
- Step 4Hold the Position
- Pause briefly at the top of the movement, feeling the stretch in your hamstrings.
- Keep your core engaged and avoid straining your neck.
- Step 5Lower Back Down
- Inhale as you slowly lower your upper body back down to the mat.
- Maintain control and avoid letting your legs drop.
- Step 6Repeat
- Perform the desired number of repetitions, ensuring you maintain proper form throughout the exercise.
- Step 7Finish the Exercise
- After completing your reps, carefully lower your legs to the mat.
- Take a moment to relax and stretch your body before moving on.