What muscles does the lying alternate toe touch floor work?

The movement primarily challenges the hip flexors, rectus abdominis, and obliques. The cross-body reach pattern specifically recruits the obliques to produce the rotational component of each rep.

How many reps should I do for the lying alternate toe touch?

A common starting point is 10–15 repetitions per side for 2–3 sets. Because the exercise is bodyweight only, higher rep ranges (15–20 per side) are also appropriate when used as a warm-up or finisher.

Is the lying alternate toe touch good for beginners?

Yes. The exercise requires no equipment and the movement pattern is straightforward. Beginners can make it easier by bending the knees or lowering the leg angle until they develop sufficient core and hip-flexor endurance.

Can I do this exercise if I have lower back pain?

Consult a healthcare professional before attempting this movement if you have existing lower back issues. Pressing the lower back firmly into the floor and avoiding leg positions that cause arching can reduce lumbar stress for those cleared to exercise.

Where does the lying alternate toe touch fit in a workout?

It works well as a dynamic warm-up movement, a core accessory exercise after main lifts, or as part of an active recovery or mobility circuit. Its low-impact nature makes it suitable at any point in the session.

Lying Alternate Toe Touch Floor: Form & Tips