Primary
Core
Secondary
Hip flexors
Equipment
Bodyweight
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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
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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.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 15-20 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
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.
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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.
Our library labels Toe Touches as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Toe Touches. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Toe Touches is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.