Mobility goal · 2¾ min

Touch Your Toes Progression

Build towards a more comfortable toe touch with hamstring scoops, good mornings and a standing fold. About three minutes, at a pace that suits your current range.

2¾ min
5 exercises
No equipment needed

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1
Hamstring Scoops
30s
Step one heel forward and scoop the hands toward the toes.
How to do it
1. Place your left heel a short step forward with toes lifted. Keep the left leg mostly straight and soften your right knee, with your right foot flat. Let your hips sit slightly back as you prepare to scoop.
2. Send your hips back and hinge forward with a long back. Sweep both hands down toward your left heel and past the toes in a comfortable scooping motion; keep your right foot flat and avoid forcing the reach.
3. Bring your torso back upright as your hands sweep forward and up, then relax your arms and bring your left foot back beneath you.
4. Place your right heel forward with toes lifted, soften your left knee and repeat the gentle hinge and scoop. Stand up between sides and continue alternating, stepping forward or resetting in place as space allows.
Why it matters
Explore a gentle hip hinge over a grounded heel while coordinating an arm sweep.
How it should feel
A mild stretch behind the front leg, with the supporting foot firmly planted.
Make it easier or harder
EasierScoop higher. Use a smaller hip hinge and a higher hand sweep.
HarderSlow the scoop. Keep the same comfortable reach with a smoother return.
2
Good Mornings
30s
Hinge at the hips with a long spine, then return to standing.
How to do it
1. Stand with your feet hip-to-shoulder width apart and both soles flat. Soften your knees and rest your hands lightly behind your head, without pulling on your neck.
2. Push your hips back and let your torso tip forward. Keep your knees softly bent, both feet flat and your head in line with your comfortably long back.
3. Continue hinging only as far as a gentle hamstring pull, stopping before your back rounds. Press through both feet and bring your hips beneath you to stand tall without leaning backward. Repeat smoothly for the allotted time.
Why it matters
Practise moving from the hips while keeping both feet grounded.
How it should feel
Light work and a gentle lengthening through the backs of the thighs and buttocks.
Make it easier or harder
EasierHands on hips. Practise a smaller hinge with light hand feedback.
HarderLower more slowly. Keep the same bodyweight movement and comfortable range.
3
Single-Leg Deadlift
45s
Hinge forward on one leg, then return upright with control.
How to do it
1. Stand tall with feet hip-width apart and arms relaxed. Shift your weight onto your right foot, keeping the knee soft, then lift your left foot.
2. Hinge at your right hip as your left leg extends behind. Keep your right foot grounded, hips level and back long. Let your hands reach down only as far as you can control.
3. Return your torso upright as the left leg lowers, then pause to regain balance. Repeat on the right. To change sides, plant both feet before changing to your left standing leg and repeating. In a timed routine, use the allotted time and change sides at the cue.
Why it matters
Combines a controlled hip hinge with single-leg strength and balance.
How it should feel
Effort in the hamstring and buttock of your standing leg.
Make it easier or harder
EasierRest the trailing toes. Use a small hinge with light toe support.
HarderAdd a light weight. Hold it opposite the standing leg once steady.
When to stop
Stop for sharp hamstring pain, a sudden grabbing sensation or loss of balance.
4
Standing Hamstring Fold
30s
Fold forwards from the hips with soft knees and your arms hanging.
How to do it
1. Stand with feet hip-width apart, weight even through both feet and knees slightly bent.
2. Hinge forward from your hips and let your arms hang towards the floor. Bend your knees enough to keep the fold comfortable, without forcing your hands down. Keep your neck relaxed and breathe for the prescribed time. When finished, bend your knees a little more and slowly return to standing.
Why it matters
Explore a standing hamstring stretch with the depth controlled by your hip hinge and knee bend.
How it should feel
A gentle stretch along the backs of your thighs.
Make it easier or harder
EasierBend the knees more. Use a shallower fold or rest hands on a stable chair.
HarderReduce the knee bend. Keep the stretch gentle without locking the knees.
When to stop
Stop if the fold causes back pain or pinching.
5
Downward Dog Pedals
30s
In downward dog, alternately bend one knee and press the other heel down.
How to do it
1. Start on all fours with your hands shoulder-width apart, slightly ahead of your shoulders, and knees under your hips.
2. Tuck your toes, then lift your hips up and back. Keep your knees soft and your neck relaxed between your arms.
3. Bend one knee and raise that heel as you gently lengthen the other leg and ease its heel lower. Keep both hands and forefeet planted; the heel does not need to reach the floor.
4. Return gently through the soft-knee starting position without moving your hands or forefeet. Keep your hips lifted.
5. Change sides: bend the other knee and raise its heel as the first leg lengthens and its heel eases lower. Continue alternating slowly with your hands and forefeet planted.
Why it matters
Alternate a calf stretch on each side while supporting yourself through your hands.
How it should feel
A comfortable stretch through the calf of the lowering heel, with steady pressure through both hands.
Make it easier or harder
EasierKeep heels lifted. Use small knee bends within a comfortable range.
HarderPause each pedal. Stay comfortable as one heel reaches down briefly.