Two Toe Touch (male)
Also known as: two toe touch
What Two Toe Touch (male) really gives you is control through the whole range, driven by pure bodyweight leverage.
How to do Two Toe Touch (male)
- Stand with your feet shoulder-width apart and your arms extended out to the sides.
- Bend forward at the waist, keeping your back straight and your knees slightly bent.
- Reach down towards your toes with both hands, keeping your legs straight.
- Pause for a moment at the bottom, then slowly return to the starting position.
- Repeat for the desired number of repetitions.
Two Toe Touch (male) Sets and Reps by Goal
Strength
3 sets of 6-8 hard reps with 2 minutes of rest. Add reps first, then slow the lowering phase.
Hypertrophy
3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load.
Endurance
2-3 sets of 20-25 reps with 45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Two Toe Touch (male) Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Easier and Harder Than Two Toe Touch (male)
Swap Two Toe Touch (male) For
Two Toe Touch (male) — Frequently Asked Questions
How do you do the Two Toe Touch (male)?
Stand with your feet shoulder-width apart and your arms extended out to the sides. Bend forward at the waist, keeping your back straight and your knees slightly bent. Reach down towards your toes with both hands, keeping your legs straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Two Toe Touch (male) work?
The Two Toe Touch (male) primarily targets the spine. It is classified as a back exercise and is performed with your bodyweight only.
How many sets and reps of the Two Toe Touch (male) should I do?
For muscle growth: 3 sets of 10-15 reps with 60-90 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Two Toe Touch (male) good for beginners?
Yes. The Two Toe Touch (male) is a beginner-level movement, so it is a reasonable place to start. Keep the load light enough that you can control every rep and stop 2-3 reps short of failure while you learn the pattern.
What can I do instead of the Two Toe Touch (male)?
Try the Band Straight Leg Deadlift, Weighted Hyperextension (on Stability Ball) or the Back Extension On Exercise Ball. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Two Toe Touch (male) the same as the two toe touch?
Yes. The Two Toe Touch (male) is also commonly called the two toe touch. Different gyms and training programs label it differently, but "two toe touch" refer to this same movement.
