Push to Toe-touch
Push to toe-touch is a compound bodyweight exercise that combines a push-up with a rotational toe-touch reach. It targets the chest, triceps, and core, while the toe-touch component activates the obliques and hamstrings in a flowing sequence.
How to do it
- Begin in a push-up position with your hands shoulder-width apart.
- Lower your chest to the ground and perform a push-up.
- As you push back up, transition into a downward-dog position by raising your hips.
- Lift one hand and reach toward the opposite foot, touching or reaching toward your toe.
- Return to the push-up position and repeat on the opposite side, continuing to alternate.
Form cues
- Keep your core braced as you lower into the push-up.
- Press the floor away evenly through both hands.
- Lift your hips high to form an inverted V shape.
- Reach smoothly across to tap your opposite foot.
Breathing: Inhale as you lower your chest toward the floor, and exhale as you press up and reach for your toe.
Common mistakes
- Sagging hips during the push-up places strain on the lower back.
- Rushing the rotation makes it hard to balance during the reach.
- Bending the elbows too wide can put unnecessary stress on the shoulder joints.
Muscles worked
Primary: abs. Secondary: obliques, chest, triceps.
Suggested sets & reps
Get fitter
3 sets × 6–10 reps, rest 60–75 s
Lose weight
3 sets × 8–10 reps, rest 60 s
Build muscle
3–4 sets × 6–8 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you have wrist discomfort, consider practicing standard push-ups on a stable elevated surface first.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
What if I cannot touch my toe easily?
Simply reach as far as your mobility allows, such as your shin or knee, without forcing the stretch.
Can I do this exercise from my knees?
Yes, you can perform the push-up portion from your knees before pushing up into the toe-touch position.
How often can I include this in my routine?
1 to 2 times per week is plenty for beginners to build upper body and core strength safely.