Lying Alternate Toe Touch Floor

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and arms stretched overhead on the floor.
2. Engage your core by pressing your lower back firmly into the mat to eliminate any arch.
3. Position your feet hip-width apart and your hands shoulder-width apart as the starting position.

How to do it

1. Exhale as you simultaneously lift your right leg and left arm toward the ceiling, crunching your torso upward to touch your hand to your toes.
2. Focus on lifting your left shoulder blade completely off the floor to reach across your body.
3. Inhale as you lower your arm and leg back to the starting position with a controlled, two-second tempo.
4. Repeat the movement using the opposite arm and leg, alternating sides for each repetition.

Form checklist

• Keep your legs as straight as possible by engaging your quadriceps throughout the lift.
• Ensure your lower back remains in contact with the floor as you lower your limbs to protect the spine.
• Lead the movement with your chest and shoulder rather than tucking your chin or pulling on your neck.
• Maintain a steady, rhythmic pace without using momentum to swing your limbs upward.

Pro tips

• Pause for a split second at the peak of the movement to maximize the contraction in your obliques.
• Think about 'peeling' your spine off the floor one vertebra at a time to ensure the abs are doing the work rather than just the hip flexors.
• Focus on bringing your ribcage toward your opposite hip to deepen the rotational engagement.

Make it harder

• Keep both legs and arms hovering 2-3 inches off the floor between repetitions to maintain constant tension on the core.
• Slow down the eccentric lowering phase to 4 seconds to increase the time under tension for the rectus abdominis.

Frequently asked

What muscles does the lying alternate toe touch floor work?

The lying alternate toe touch floor primarily targets the abs and obliques, and also works the erector spinae and glutes as secondary muscles.

What equipment do you need for the lying alternate toe touch floor?

The lying alternate toe touch floor requires no equipment — just your body weight.

Is the lying alternate toe touch floor good for beginners?

Yes. The lying alternate toe touch floor is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Air BikeIntermediate · abs and obliques