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Toe Touch and Raise Single Leg

Strengthens the hamstrings and improves hip extension power, supporting running and lifting mechanics.

LegsAdvancedStrengthRaise

At a glance

Muscles workedPrimary: hamstrings. Secondary: shoulders
Muscle groupLegs
DifficultyAdvanced
TypeStrength · Raise
Sets & reps3 sets × 10-12 reps
Estimated calories burned~6 kcal
EquipmentNone needed

How to do it

  1. Step 1: Setup — Get into the starting position for Toe Touch and Raise Single Leg.
  2. Step 2: Initiation — Engage your core and begin the movement with control.
  3. Step 3: Main movement — Complete the movement through its full range of motion.
  4. Step 4: End position — Reach the top/end of the movement with control.
  5. Step 5: Return — Slowly return to the starting position.
  6. Step 6: Breathing reminder — Exhale on exertion, inhale on return.
  7. Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.

Coaching tips

Benefits

Strengthens the hamstrings and improves hip extension power, supporting running and lifting mechanics.

Common mistakes

Using momentum to swing the weight up instead of a slow, controlled lift.

Make it harder

Add a pause at the hardest point, slow the tempo, or add light resistance (band or dumbbells).

Make it easier

Reduce the range of motion or reps until the movement feels controlled.

Breathing

Exhale on exertion, inhale on release.

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More legs exercises

Forearm Plank on Wall Double Calf Raise

Intermediate · 3 sets × 12-15 reps

Smith Sumo Squat

Intermediate · 5 sets × 8-12 reps

DB Good Mornings

Intermediate · 3 sets × 10-15 reps

Toes Out Upright Calf Raise

Intermediate · 3 sets × 12-15 reps

Seated Calf Raise

Intermediate · 3 sets × 12 reps

Toe Toucher Warm Up Stretch

Beginner · 3 sets × 10-12 reps

General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.