Squat To Toe Touch
Quick answer
Squat to toe touches are a bodyweight conditioning move: you squat, stand up and kick one straight leg forward while reaching the opposite hand toward that foot, then alternate sides. They work the quads, glutes, hamstrings, adductors, abs and obliques.
Written by the GymStreak coaching team · Updated
Muscles worked
How to do Squat To Toe Touch
- 1
Stand with your feet about shoulder-width apart, toes turned out slightly, and your hands up in front of your chest.
- 2
Sit your hips back and down into a squat, keeping your chest up and heels down.
- 3
Drive up to standing, and as you rise, kick your right leg forward and up, keeping it as straight as you comfortably can.
- 4
Reach your left hand down toward your right toes, turning your torso slightly toward the leg.
- 5
Lower the right leg back to the start, then go straight into the next squat.
- 6
Repeat, kicking with your left leg and reaching with your right hand.
Form cues
- Sit back into each squat with your heels down and chest up.
- Kick only as high as your hamstrings allow, with control.
- Bring the hand to the foot instead of dropping your chest to it.
- Keep the standing knee soft and your core braced for balance.
- Set the kicking foot down softly before starting the next squat.
Breathing: Breathe in as you lower into the squat, and breathe out as you stand and kick.
Common Squat To Toe Touch mistakes
Rounding forward to reach the toes
Keep your chest up and reach toward your shin if your toes are out of range.
Flinging the leg up with momentum
Kick only as high as you can control, and lower the leg rather than letting it drop.
Squats getting shallower as you tire
Keep each squat to the same depth, and slow down or rest when your squats start shrinking.
Knees caving in during the squat
Push your knees out in line with your toes as you lower and as you stand.
Sets and reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Beginnerseach side | 1–3 | 8–12 | 60–90 s |
| Conditioning | 3–5 rounds | 20–40 s work | 20–60 s |
Starting ranges in line with the ACSM guidance on resistance training. Pick a load you can lift with good form for every rep, and add weight or reps gradually.
Squat To Toe Touch variations and alternatives
Variations
- Bodyweight Squat
The squat on its own; get comfortable with it before adding the kick.
- Squat With Cross Elbow
Swaps the kick and reach for a knee lift to the opposite elbow.
- Squat With Side Leg Lift
Replaces the forward kick with a side leg lift for more outer-hip work.
Alternatives
- Lunge With Kick
A similar leg-and-balance challenge that starts from a lunge.
- Squat Jumps
A more explosive, leg-focused conditioning option.
- Cross Elbow
A standing core move that pairs a knee lift with a torso twist.
Squat To Toe Touch FAQ
What muscles does the squat to toe touch work?
The squat works the quads, glutes and adductors. The kick brings in the hip flexors of the kicking leg and stretches its hamstrings, while the standing leg's glutes and calves keep you balanced. Reaching across to the opposite foot turns your trunk, so the obliques and abs work too.
Is the squat to toe touch good for beginners?
Yes, if you keep it controlled. Start with a shallow squat and a low kick, reach toward your shin if your toes are too far away, and rest your free hand on a wall if balance is a problem. Speed up and squat deeper as your coordination improves.
Is the squat to toe touch cardio or strength training?
It's mainly a conditioning exercise. With only bodyweight it won't build much leg strength for trained lifters, but done continuously for 20–40 s at a time it raises your heart rate while working the legs, hips and core. It fits well into circuits, warm-ups and home workouts.
How do I stop losing my balance on the kick?
Brace your core, keep a slight bend in the standing knee and fix your eyes on a point ahead of you. Kick lower and slower until the pattern feels steady, and make sure the kicking foot is fully back on the floor before you start the next squat.
Sources
Related calculators
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