Heel Rise Toe Touches

Posterior ChainSuperficial Back LineHip FlexibilityLumbar FlexibilityKnee Flexibility
Written By David Song

HEEL RISE TOE TOUCHES

This is a posterior chain stretch that uses a yoga block to help you reach your toes. The yoga block acts to shorten the back fascial lines so that you experience less tension as you reach for your toes. Place the yoga block or stepper just under your heels. Place another yoga block or foam roller between the knees and squeeze it to stabilize the legs and hips. Bend forward to reach your toes and hold for up to 10 seconds before coming up and repeating.

Muscles Involved:

  • Posterior Chain / Superficial Back Line

  • Calf

  • Hamstring

  • Gluteus Minimus, Medius, Maximus

  • Erector Spinae

Related Conditions:

  • Non-Specific Low Back Pain

  • Lumbar Facet Syndrome

  • Sacroiliac Joint Syndrome

Required Exercise Equipment:

Yoga Block - Click to Buy

Yoga Block - Click to Buy

 

Related Exercises

Featured
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Foam Roller Single Leg Bridge
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Hip Extension, Hip Extensor, Hamstring Strengthening, Hamstrings, Gluteus Maximus, Glutes, Glute Strengthening, Erector Spinae, Posterior Chain, Biceps Femoris, Semimembranosus, Semitendinosus, Hip Stability
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Swiss Ball Straight Leg Bridge
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Hip Extension, Hip Extensor, Hip Stability, Hip Proprioception, Erector Spinae, Posterior Chain, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Banded Good Morning
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Posterior Chain, Erector Spinae, QL, Quadratus Lumborum, Hamstring Strengthening, Hamstrings, Low Back, Low Back Strengthening, Semimembranosus, Semitendinosus, Biceps Femoris, Hip Extension, Hip Extensor
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Swing
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Kettlebell Workout, Kettlebell, Strength and Conditioning, Posterior Chain, Glutes, Gluteus Maximus, Hamstrings, Erector Spinae
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Hex Bar Split Stance Deadlift
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Posterior Chain, Erector Spinae, Hip Extension, Hip Extensor, Low Back, Low Back Strengthening, Hip Strengthening, Glute Strengthening, Glutes, Gluteus Maximus, Hamstring Strengthening, Hamstrings, Biceps Femoris, Semimembranosus, Semitendinosus, QL, Quadratus Lumborum
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Glute Pull Through
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Glutes, Gluteus Maximus, Glute Strengthening, Hip Extension, Hip Extensor, Hamstrings, Hamstring Strengthening, Biceps Femoris, Semimembranosus, Semitendinosus
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Banded Hamstring Curl
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Hamstrings, Hamstring Strengthening, Knee Flexor, Knee Flexion, Semimembranosus, Semitendinosus, Biceps Femoris, Posterior Chain
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Kettlebell Glute Bridge
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Gluteus Maximus, Glutes, Hip Extensor, Hip Extension, Kettlebell Workout, Kettlebell, Hamstrings, Posterior Chain, Erector Spinae
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Weighted Glute Bridge
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Erector Spinae, Hip Extensor, Glutes, Gluteus Maximus, Hamstrings, Posterior Chain, Hip Extension
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Cross Over Single Leg Deadlift
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
Deadlift, Deadlift Warm Up, Legs, Hip, Intrinsic Foot Muscles, Hip Stability, Knee Stability, Balance Exercise, Proprioception, Kettlebell Workout, Kettlebell, Gluteus Maximus, Hamstrings, Gluteus Medius, Erector Spinae, Posterior Chain
David Song
Previous

Kettlebell Calf Stretch
Next

Supine Hip Internal Rotation