Standing Finger to Toe Pose for Beginners and Men | A Step-by-Step Tutorial

This balancing posture provides a deep hamstring and calf stretch, while improving strength and mobility in your core and hips. It is good for athletes to help prevent common soft-tissue injuries in the lower body, as well as an excellent stretch for runners to correct muscle imbalances.

Standing Finger to Toe Pose Target Areas

• hamstrings
• calves
• hips
• core

Standing Finger to Toe Pose Benefits

• Improves calf, hamstring, and hip mobility
• Strengthens and prevents knee injury
• Strengthens calves, hips, thighs, and core

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How to Do Standing Finger to Toe Pose

1. Start in Low lunge with your left knee above your ankle and your right knee and foot resting on the floor, toes untucked. Place hands on hips to ensure hips are level.
2. Hinge forward to rest your fingertips on the floor on either side of your heel. Inch left foot forward 4 to 6in (10–15cm), then shift hips back.
3. Flex the toes of your left foot toward your shin, and press your left thigh toward the floor until you feel a stretch through left hamstrings. Relax your neck. Hold the posture, inhaling as you lengthen the spine, and exhaling as you deepen the stretch in the hamstrings. Repeat on the other side.

Cues for Standing Finger to Toe Pose

• Engage core
• Lock leg
• Maintain neutral spine
• Keep core engaged
• Engage left ankle
• Keep left leg completely straight
• Point toes forward

WHAT YOU SHOULD FEEL

• Maximum engagement of both legs
• Stretch in hamstrings and calves
• Engagement of hips and core

WHAT YOU SHOULDN’T FEEL

• Pain in hamstrings or lower back; if you do, don’t lift leg as high, and bend knee
• Passive legs; if so, squeeze quadriceps and hip flexors

Standing Finger to Toe Pose MODIFICATION

• If your hamstring mobility is limited, lift your leg without holding your foot, and keep your knee bent. Press down on your thigh with your hand, and press up with your thigh.