Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
See how Toe Touches could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
Toe touches are a crunch variation with legs elevated vertically, reaching your hands toward your feet. This fixed leg position allows you to focus entirely on upper ab contraction while maintaining constant hip flexor tension. The upward reach emphasizes thoracic flexion.
When to use it
Use for upper ab work for optimal results.
Who it's for
All fitness levels looking to build strength and muscle definition.
Lie on your back with legs pointing straight up toward the ceiling. Reach your hands up and crunch your shoulders off the floor, trying to touch your toes. The goal is thoracic flexion, not just reaching forward. Lower and repeat with control.
Also targets: Hip flexors
Want Ely to consider Toe Touches for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Lie on your back with legs straight up.
Arms extended toward the ceiling.
Crunch up and reach for your toes.
Try to touch your toes.
Lower your shoulders back down.
Keep legs vertical for optimal results.
Keep legs straight up.
Reach up, not forward.
Focus on upper ab contraction.
Control the descent.
Use toe touches as an upper ab variation when you want to change from standard crunches. They work well in ab circuits alongside other movements. The elevated leg position also provides passive hip flexor work.
Lowering legs - this is a common issue that reduces exercise effectiveness.
On an upper-body pulling movement like the Toe Touches, this mistake can shift work away from your Upper rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Not reaching high enough.
On an upper-body pulling movement like the Toe Touches, this mistake can shift work away from your Upper rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Using momentum instead of controlled muscle contraction.
Bouncing or using momentum during the Toe Touches makes the movement harder to control and can shift work away from your Upper rectus abdominis. Use a load you can move smoothly through the intended range.
All fitness levels looking to build strength and muscle definition.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 15-20 reps. Rest 45s.
This is one example of how Toe Touches could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Toe Touches
The Toe Touches primarily targets the Upper rectus abdominis, making it an effective exercise for core development. Secondary muscles worked during the Toe Touches include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Hip flexors.
Yes, the Toe Touches is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. All fitness levels looking to build strength and muscle definition. Start with lighter weights to master proper form before progressing.
For the Toe Touches, the recommended approach depends on your goals. 3 sets of 15-20 reps. Rest 45s. For strength, use 10-12 reps. For muscle growth, perform 15-20 reps. For endurance, complete 20-30 reps.
Yes, the Toe Touches can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting core.
Good alternatives to the Toe Touches include: Crunch, V-Up. These exercises target similar muscle groups as the Toe Touches and can be used as substitutes based on your equipment availability, gym setup, or training preferences.