Toe Touchers
Toe Touchers is a core strength – legs-up crunch exercise involving Abdominals. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Abdominals
- Secondary muscles
- Obliques, Iliopsoas, Rectus femoris
- Exercise type
- Core strength – legs-up crunch
Exercise technique
- Lie down
Lie on your back with your arms on the floor at your sides.
- Legs
Raise both legs with your knees slightly soft.
- Start
Reach your arms diagonally upward toward your feet.
- Abdomen
Bring your lower ribs toward your pelvis while maintaining comfortable lower-back contact.
- Rise
Exhale, lift your shoulder blades off the floor and reach toward your feet.
- Limit
Control the short top position without pulling your neck to touch your feet.
- Return
Slowly lower your torso and repeat with your legs still.
Key technique points
- Keep leg height fixed.
- Curl through your rib cage.
- Do not press your chin into your chest.
- Do not swing your hands.
- Maintain lower-back control.
- Touching the feet is not required.
Common mistakes
Pulling the neck
Do not throw your head forward to reach your feet.
Using arm momentum
Do not swing your hands rapidly from below to lift your torso.
Moving the legs
Do not swing your feet toward your hands on every repetition.
Rising into a full sit-up
Do not turn the short crunch into an uncontrolled sit-up.
Arching the lower back
Do not lower your legs to an angle you cannot control.
Hard descent
Do not drop your shoulders onto the floor.
Frequently asked questions
Toe Touchers: why is “Pulling the neck” a mistake?
Do not throw your head forward to reach your feet.
Toe Touchers: why is “Using arm momentum” a mistake?
Do not swing your hands rapidly from below to lift your torso.
Toe Touchers: why is “Moving the legs” a mistake?
Do not swing your feet toward your hands on every repetition.
Toe Touchers: why is “Rising into a full sit-up” a mistake?
Do not turn the short crunch into an uncontrolled sit-up.
Toe Touchers: why is “Arching the lower back” a mistake?
Do not lower your legs to an angle you cannot control.
Toe Touchers: why is “Hard descent” a mistake?
Do not drop your shoulders onto the floor.
What should I focus on when doing Toe Touchers?
Keep leg height fixed. Curl through your rib cage. Do not press your chin into your chest. Do not swing your hands. Maintain lower-back control. Touching the feet is not required.
Related exercises
- Medicine Ball Full Twist
- Overhead Stretch
- Scissor Kick
- Seated Overhead Stretch
- Sledgehammer Swings
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.