The side-to-side toe touch is a dynamic stretching exercise where you stand with feet wide apart and alternately reach one hand down toward the opposite foot, rotating through the torso. It stretches the obliques, hamstrings, and lower back while building rotational mobility.
Muscle Group
Core, Hamstrings
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Dynamically stretches the obliques, hamstrings, and lower back
- Improves rotational mobility
- Excellent warm-up for any training session
- Builds coordination and body awareness
- No equipment needed
- Increases blood flow to the core and legs
How to perform
- Stand with feet much wider than shoulder-width. Extend both arms out to the sides at shoulder height.
- Rotate your torso and reach your right hand down toward your left foot. Keep your left arm extended toward the ceiling.
- Touch (or reach toward) your left foot. Feel the stretch in your hamstrings and obliques.
- Return to the standing arms-out position.
- Rotate and reach your left hand toward your right foot.
- Continue alternating for the desired number of reps.
- Move at a moderate pace — this is a dynamic stretch, not a ballistic one.
- Perform 10 to 15 reps per side as part of a warm-up.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Obliques
Primary
Hamstrings
Primary