Seated Side to Side Toe Touch
The seated side to side toe touch is a bodyweight stretching exercise targeting the obliques, performed while seated. It involves rotating the torso and reaching toward the opposite foot to stretch and engage the obliques, abdominals, and hamstrings in a dynamic cross-body movement.
How to do it
- Sit upright in your chair with your feet flat on the floor and your arms extended straight out to the sides at shoulder height.
- Rotate your torso to the right and reach your left hand down toward your right foot or ankle.
- Hold for a brief moment, feeling the stretch through your left oblique and the back of your right leg.
- Return to the starting position and repeat on the other side, rotating left and reaching your right hand toward your left foot.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your sit bones anchored on the chair.
- Reach your hand toward the opposite foot.
- Keep your chest lifted as you rotate.
- Move slowly with your breath.
- Only go as far as feels comfortable.
Breathing: Inhale as you sit tall in the center, and exhale deeply as you rotate and reach toward your foot.
Common mistakes
- Rounding the back too much can put unnecessary pressure on your spine.
- Holding your breath limits the depth of the stretch.
- Moving too quickly prevents your muscles from fully relaxing into the stretch.
- Lifting your hips off the chair reduces the effectiveness of the oblique stretch.
Muscles worked
Primary: obliques. Secondary: hamstrings, abs.
Suggested sets & reps
Get fitter
3 sets × 10 reaches per side, 45s rest
Lose weight
3 sets × 10–12 reaches per side, 30s rest
Build muscle
3 sets × 8–10 controlled reaches per side, 60s rest
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have a history of back or disc issues, move slowly and check with a professional before performing deep rotations.
- If you feel any sharp pain during the movement, ease off and choose a gentler range of motion.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my back?
You may feel a gentle stretch in your lower back, but if you feel sharp or pinching pain, stop immediately and reduce your range of motion.
How often can I do this?
Because it is a gentle stretch, you can perform this daily, especially to break up long periods of sitting.
What if I can't reach my toes?
That is perfectly fine. Reach toward your shin or knee instead; the goal is to feel a comfortable stretch, not to touch your toes.