Toe Touch Sit (wall)

Toe Touch Sit (wall)

The Toe Touch Sit (wall) is a versatile exercise that targets the core muscles while also engaging the legs and glutes. This exercise is performed with the assistance of a wall, which helps to stabilize the body and maintain proper form throughout the movement. To begin, stand with your back against a wall and your feet shoulder-width apart. Slowly lower your body down by bending your knees and sliding your back down the wall until your thighs are parallel to the ground. Your knees should be directly above your ankles. Once in the seated position, extend your arms straight in front of you, parallel to the ground. Engage your core muscles by drawing your belly button in towards your spine. From here, begin to lift one leg at a time, bringing your toes towards your hands. Focus on keeping your back straight and your core engaged throughout the movement. The Toe Touch Sit (wall) provides a challenging workout for the core muscles, as well as the legs and glutes. It can be modified to suit different fitness levels by adjusting the depth of the squat or the speed at which the legs are lifted. Incorporating this exercise into your routine can help improve core strength, balance, and overall stability.


  • Stand with your back against a wall and feet shoulder-width apart.
  • Keeping your legs straight, raise them up towards the wall until your toes touch the wall.
  • At the same time, reach forward with your hands and try to touch your toes.
  • Hold the position briefly, focusing on feeling a stretch in your hamstrings and lower back.
  • Slowly lower your legs back down to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Engage your core muscles throughout the exercise to maintain stability and control.
  • Focus on keeping your back straight and avoiding rounding or hunching your shoulders.
  • Work on increasing your flexibility by gradually trying to touch your toes with each repetition.
  • Inhale deeply as you sit down and exhale as you straighten your legs, using your breath to assist with the movement.
  • Avoid using momentum to swing yourself down or up, instead, rely on the strength of your abdominal muscles.
  • Ensure that your feet are flat against the wall and your heels are firmly planted to provide a stable base.
  • Start with a comfortable range of motion and gradually work towards increasing your flexibility over time.
  • Pay attention to your body's limits and avoid pushing yourself too hard, especially if you feel any pain or discomfort.
  • Incorporate this exercise into a balanced workout routine that includes other forms of strength, flexibility, and cardiovascular training.
  • Consult with a fitness professional or physical therapist if you have any pre-existing conditions or concerns regarding this exercise.


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