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

hamstringscalveshipscore

Standing Finger to Toe Pose Benefits

Improves calf, hamstring, and hip mobilityStrengthens and prevents knee injuryStrengthens calves, hips, thighs, and core

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Standing Finger to Toe Pose – Step 1Standing Finger to Toe Pose – Step 2

How to Do Standing Finger to Toe Pose

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.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.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 coreLock legMaintain neutral spineKeep core engagedEngage left ankleKeep left leg completely straightPoint toes forward

WHAT YOU SHOULD FEEL

Maximum engagement of both legsStretch in hamstrings and calvesEngagement 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 kneePassive 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.Standing Finger to Toe Pose – March Hold Modification