Single-Leg Toe Touch
Single-Leg Toe Touch is a great balance and strength exercise that trains the hamstrings, glutes and core muscles. The exercise challenges both flexibility and stability, and is particularly effective for improving balance.
Correct Form and Technique
How to perform the Single-Leg Toe Touch correctly:
- Starting position: Stand upright with the weight on one leg, while the other leg is lifted behind you. Hold your arms out in front of your body for balance.
- Movement: Hinge from the hips and bend forward, while lowering the upper body and extending the arm towards the foot of the standing leg. Keep your back straight and the lifted leg back in a straight line.
- Control: Reach down to touch the toes of the standing leg, then return to the starting position.
- Breathe: Inhale as you lower your body, and exhale as you return to the starting position.
Common Errors
Avoid these common mistakes during the Single-Leg Toe Touch :
- Crooked back: Keep your back straight throughout the movement to avoid strain on the lower back.
- For fast movements: Perform the exercise slowly and controlled to maximize stability and muscle activation.
- Poor balance: Keep your core tight to stabilize your body and avoid falling forward.
Modifications and Variants
Adapt the exercise to your level:
- Beginner level: Use a chair or wall for support as you build your balance.
- Advanced level: Perform the exercise with weights or kettlebells to add extra resistance and challenge.
Repetitions and Sets
Aim for 3 sets of 8-12 repetitions on each leg. This exercise can be included in both strength and balance sessions to improve muscle control and flexibility.