Reclining Big Toe Pose With Rope

Muscles worked

Setup

1. Lie flat on your back on a mat with both legs extended and your spine in a neutral position.
2. Loop the rope around the ball of your right foot, holding one end of the rope in each hand.
3. Extend your left leg straight along the floor, flexing the foot so the toes point toward the ceiling.

How to do it

1. Inhale to prepare, then exhale as you slowly lift your right leg toward the ceiling, keeping the knee as straight as possible.
2. Walk your hands up the rope until your arms are straight, ensuring your shoulder blades remain pinned to the floor.
3. Hold the peak stretch for the prescribed time, breathing deeply and maintaining a slow, steady tempo.
4. Lower the leg with control on an inhale, then switch the rope to the left foot and repeat.

Form checklist

• Keep the grounded leg active and pressed firmly into the mat to stabilize the pelvis.
• Ensure your lower back does not arch or lift off the floor as the leg rises.
• Keep your neck relaxed and your chin slightly tucked toward your chest.
• Avoid locking the knee of the raised leg if you have hyperextension tendencies; maintain a micro-bend.

Pro tips

• Flex the toes of the raised foot toward your shin to increase the stretch through the entire posterior chain, including the calves.
• Imagine pushing your heel toward the ceiling while simultaneously drawing your thigh bone down into the hip socket for maximum engagement.

Make it harder

• Slowly lower the raised leg out to the side (abduction) while keeping the opposite hip glued to the floor to target the inner hamstrings and glute medius.
• Pull the leg closer to your head using the rope to increase the range of motion as your flexibility improves.

Frequently asked

What muscles does the reclining big toe pose with rope work?

The reclining big toe pose with rope primarily targets the glutes and hamstrings, and also works the abs and obliques as secondary muscles.

What equipment do you need for the reclining big toe pose with rope?

The reclining big toe pose with rope uses rope.

Is the reclining big toe pose with rope good for beginners?

Yes. The reclining big toe pose with rope is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degrees Single Leg Reverse HyperextensionIntermediate · erector spinae, glutes, and hamstrings