Lying Twist Toe Touch

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Extend your arms out to your sides at shoulder height or place your fingertips lightly behind your ears.
3. Engage your core by pulling your navel toward your spine and pressing your lower back firmly into the floor.

How to do it

1. Simultaneously lift your right leg toward the ceiling while crunching your upper body off the floor.
2. Rotate your torso to reach your left hand toward your right toes, exhaling forcefully at the top of the movement.
3. Lower your leg and torso back to the starting position in a controlled manner while inhaling.
4. Repeat the movement on the opposite side, reaching your right hand toward your left toes, and continue alternating.

Form checklist

• Keep your legs as straight as possible to fully engage the lower abs.
• Ensure your shoulder blade clears the floor on the reaching side to maximize oblique contraction.
• Maintain a neutral neck position; do not pull on your head with your hands.
• Keep your lower back in contact with the floor during the eccentric (lowering) phase.

Pro tips

• Think about bringing your ribcage toward the opposite hip bone rather than just reaching with your arm.
• Slow down the tempo on the way down to increase time under tension for the deep core muscles.

Make it harder

• Keep both heels hovering two inches off the floor throughout the entire set to maintain constant tension.
• Hold a light weight or medicine ball with both hands to add resistance to the rotation.

Frequently asked

What muscles does the lying twist toe touch work?

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

What equipment do you need for the lying twist toe touch?

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

Is the lying twist toe touch good for beginners?

The lying twist toe touch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals