Toe Touches
An upper-ab crunch performed on the back with the legs raised vertical, reaching the hands toward the toes to target the rectus abdominis.
Level: Beginner
Primary: Abs
Movement: Isolation
Type: Strength (Weight Lifting)
Equipment: Body Weight
Target muscles
The rectus abdominis is the prime mover, contracting to lift the shoulder blades off the floor and reach the hands toward the toes — the upper portion of the muscle works especially hard. The hip flexors hold the legs vertical, and the obliques assist in stabilising the trunk. Because the legs stay raised throughout, the lower abs are kept under constant tension while the upper abs crunch, making it a focused isolation drill for the front of the trunk.
How to perform
Setup
Lie flat on your back and raise both legs straight toward the ceiling, stacking the feet roughly over the hips. Press the lower back gently into the floor and reach the arms up toward the toes. Keep a small space under the chin so the neck stays long.
Execution
Exhale and crunch the upper back off the floor, reaching the fingertips up toward the toes by shortening the abs rather than throwing the arms. Lift until the shoulder blades clear the floor and you feel the abs fully contract, then inhale and lower the upper back down under control. Keep the legs vertical and still throughout — they should not swing toward you to shorten the reach. Lead with the ribs drawing toward the pelvis, and keep the movement smooth and controlled rather than bouncing off the floor between reps.
Common mistakes
- Throwing the arms up and using momentum instead of contracting the abs to lift the torso.
- Pulling on the head or jutting the chin forward, which strains the neck.
- Letting the legs drift toward the body to close the distance rather than keeping them vertical.
- Bouncing off the floor between reps instead of controlling the lowering phase.
Progressions and regressions
Regress by bending the knees slightly, reaching only toward the shins, or performing a standard crunch with the feet down until the position feels stable. Progress by holding a light weight in the hands, pausing at the top of each reach, or adding a small hip lift to bring the toes to the hands. Slowing the eccentric increases time under tension for a tougher set.
Programming notes
Program it as direct ab work at the end of a session, two to three sets of fifteen to twenty controlled reps. It isolates the rectus abdominis well and pairs nicely with an anti-extension hold like a plank to train both the crunching and the bracing roles of the core. Keep the reps strict; chasing high numbers with momentum trains the hip flexors and the neck more than the abs.
