Toe Touches
Toe touches raise the legs toward vertical and crunch the hands up toward the feet, working the abs through a short, repeatable range at the top. Maddy programs them as the approachable cousin of the strict straight-leg version — soft knees are welcome while you build the pattern. Coached by Maddy (NASM-CPT) — these are the exact form cues he gives on every client's first week.
Muscles worked
Sets & reps by goal
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6 reps with 2-s top pauses | 90 s |
| Muscle | 3 × 9-12 reps | 60 s |
| Endurance | 2-3 × 18-27 reps | 30-45 s |
Rep ranges per Helms 2014 · Schoenfeld 2016.
Level — Beginner
Beginner; the permissive knee bend is what separates it from the strict straight-leg toe touch one rung up.
Proper form — 5 cues
- Lift the legs toward vertical — a gentle knee bend is fine.
- Reach both hands up toward the feet as the shoulder blades curl off the floor.
- Aim the reach at the ceiling above your feet, not at your knees.
- Keep the lower back heavy against the floor throughout.
- Lower the shoulders down softly and repeat without yanking the head.
Breathing: Exhale on every reach toward the toes, inhale as the shoulders return to the floor.
The 3 mistakes Maddy corrects most
How to program toe touches
| Goal | Phase | Sets | Reps | Tempo | Rest | RPE |
|---|---|---|---|---|---|---|
| strength | weeks 1–4 · build | 3 | 6 with 2-s top pauses | 2-2-2-0 | 90 s | 7 |
| strength | weeks 5–8 · intensify | 3 | 6 with 2-s top pauses | 2-2-2-0 | 90 s | 8 |
| strength | weeks 9–12 · peak | 3 | 6 with 2-s pauses, slower lower | 3-2-2-0 | 90 s | 8–9 |
| hypertrophy | weeks 1–4 · build | 3 | 12 | 2-1-2-0 | 60 s | 7 |
| hypertrophy | weeks 5–8 · intensify | 3 | 10 | 2-1-2-0 | 60 s | 8 |
| hypertrophy | weeks 9–12 · peak | 3 | 9 | 3-1-2-0 | 60 s | 8 |
| endurance | weeks 1–4 · build | 2 | 18 | 1-0-1-0 | 30–45 s | 6 |
| endurance | weeks 5–8 · intensify | 3 | 22 | 1-0-1-0 | 30–45 s | 7 |
| endurance | weeks 9–12 · peak | 3 | 27 | 1-0-1-0 | 30–45 s | 7–8 |
| beginner | weeks 1–4 · learn | 2 | 8, knees bent | 2-1-2-0 | 60 s | 5 |
| beginner | weeks 5–8 · groove | 2 | 10, knees bent | 2-1-2-0 | 60 s | 6 |
| beginner | weeks 9–12 · load | 3 | 10, legs straighter as flexibility allows | 2-1-2-0 | 60 s | 6–7 |
Tempo = eccentric-pause-concentric-pause, seconds (X = explosive intent).
Common questions
Are toe touches good for beginners?
Yes — they are one of the friendlier ab exercises because the raised legs lock the pelvis in place, protecting the lower back while the trunk does short, honest reps. Bend the knees as much as you need; the crunch mechanics do not change. When twelve smooth reps with a pause feel easy, tighten the standard by straightening the legs toward the strict version.
Do toe touches burn belly fat?
No exercise removes fat from one chosen spot — reducing body fat anywhere comes from a sustained calorie deficit, and where it leaves first is largely down to individual biology. What toe touches do build is the abdominal muscle underneath, so when overall body fat drops, there is developed muscle to see. Train the abs for strength; manage fat loss with nutrition.
How many toe touches per day should I do?
Daily maximums are the wrong frame — the abs respond to progressive, recoverable training like any muscle. Two to three sessions a week of 3 sets in the 9-12 range, progressing by pauses and tempo, outperforms daily high-rep marathons for most people. If you enjoy daily core work, rotate movements so flexion, rotation, and holds share the load.
My hamstrings are too tight to keep my legs straight during toe touches — what should I do?
Bend your knees — generously if needed. The abs do not care whether your legs are perfectly straight; they care that your shoulder blades curl off the floor toward a fixed target. Holding the legs at a comfortable bent angle keeps tension where it belongs instead of turning each rep into a hamstring tug-of-war. Work on hamstring flexibility separately with dedicated stretching, and straighten the legs gradually as your range improves. A slightly bent-knee toe touch done well beats a straight-leg version done badly.
Why do I feel toe touches in my neck and shoulders instead of my abs?
You are likely reaching with your arms and chin rather than curling with your ribs. The rep should start by peeling the shoulder blades off the floor as the ribs draw toward the pelvis — the hands rising toward the feet are a consequence, not the driver. Keep the chin softly tucked, exhale on the way up, and pause one second at the top while you check where the tension sits. If the neck still dominates, do a few sets with hands sliding up the thighs instead.
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