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Stretching & mobility

Touch your toes routine

Five days a week for a month is a fair trial. Test your reach, glide the nerve behind your thigh, stretch your hamstrings and calves, strengthen them in the stretched position, then test again. With osteoporosis, swap the toe touch for the hip-hinge practice.

12 minBeginner7 movesA bench or box · A wall · A dumbbellHamstrings · Back · Abs · Calves · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Test

  1. Standing toe touch (forward hang)1 slow reach
    Beginner · Hamstrings, Calves, Back · 3D demoKnees straight but not locked; note where your fingertips reach. With osteoporosis, do the hip-hinge practice insteadHarder: Seated forward fold (Paschimottanasana)

Loosen

  1. Cat-cow6 slow rounds
    Beginner · Back, Abs · 3D demoHarder: Half lord of the fishes (Ardha Matsyendrasana)
  2. Seated sciatic nerve slider (nerve glide)10 slow reps each leg
    Beginner · Hamstrings, Calves · 3D demoKeep it if lifting your head eases the pull behind your knee. Skip it if it brings on tingling or pain down the legEasier: Lying sciatic nerve slider (nerve glide)

Stretch

  1. Contract-relax hamstring stretch (PNF)3 rounds each leg
    Intermediate · Hamstrings, Calves · 3D demoPush gently for 6 s, relax, take up the slack, hold 20 sEasier: Supine hamstring stretch with a strap
  2. Supine hamstring stretch with a strap45 s each leg
    Beginner · Hamstrings, Calves · 3D demoEasier: Leg-up hamstring stretchHarder: Contract-relax hamstring stretch (PNF)
  3. Wall calf stretch (gastrocnemius)30 s each leg
    Beginner · Calves · 3D demoEasier: Seated calf stretch with a towelHarder: Contract-relax hamstring stretch (PNF)

Strengthen at length

  1. Dumbbell Romanian deadlift2 × 8
    Intermediate · Hamstrings, Glutes, Back · 3D demoLower for 3 s. Light weights or none, and stop before your back rounds. New to hinging? Do the hip-hinge practice insteadEasier: Hip-hinge practiceHarder: Single-leg Romanian deadlift

Retest

  1. Standing toe touch (forward hang)1 slow reach
    Beginner · Hamstrings, Calves, Back · 3D demoSame stance as your first testHarder: Seated forward fold (Paschimottanasana)

Tips

  • Do it 5 days a week. That gives each leg about 10 minutes of hamstring stretching a week, the point where gains peaked in one meta-regression; other reviews conflict with it, so treat it as a rough target.
  • If lifting your head eases the pull behind your knees, your nerves are part of the limit, so keep the slider. If it brings on tingling or pain down your leg, stop it and see our sciatica guide.
  • With osteoporosis, swap both toe touches for the hip-hinge practice and keep your back long.
  • Retest once a week at the same time of day. In trials, regular hamstring stretching added roughly 10 to 20 degrees of range in 4 to 6 weeks.
  • Pain, tingling or numbness down a leg, or numbness around your genitals or bottom, needs medical advice, not stretching.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the touch your toes routine take?

About 12 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: A bench or box, A wall, A dumbbell. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 7 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.