PlanWorkouts

Exercise 1582 · REF K5xgdvI

Reclining Big Toe Pose With Rope exercise animation

Reclining Big Toe Pose With Rope

Category
Upper Legs
Equipment
Rope
Target
Hamstrings

This is a hamstring and calf stretch using a rope looped around the foot for light assistance while lying on your back, letting you control the tension precisely without needing a partner. A common addition to a post-run or post-leg-day stretching routine.

How to Do the Reclining Big Toe Pose With Rope

  1. Lie on your back with your legs extended and your arms by your sides.
  2. Loop the rope around the ball of your right foot and hold the ends of the rope with your hands.
  3. Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed.
  4. Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position.
  5. Repeat with your left leg.
  6. Continue alternating legs for the desired number of repetitions.

Muscles Worked

The Reclining Big Toe Pose With Rope primarily targets the Hamstrings, with Calves as the primary synergist muscle group, along with the Glutes.

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Equipment Alternatives

Don't have rope? These target the same hamstrings with different equipment.

Glute-Ham Raise Glute-Ham Raise Body Weight · Hamstrings Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Barbell Good Morning Barbell Good Morning Barbell · Hamstrings Cable Assisted Inverse Leg Curl Cable Assisted Inverse Leg Curl Cable · Hamstrings

FAQ

What muscles does the Reclining Big Toe Pose With Rope work?
The Reclining Big Toe Pose With Rope primarily targets the hamstrings, with the calves and glutes assisting.
What equipment do I need for the Reclining Big Toe Pose With Rope?
The Reclining Big Toe Pose With Rope is done with a rope.
What's a good alternative to the Reclining Big Toe Pose With Rope?
If you don't have access to a rope, the Glute-Ham Raise targets the same hamstrings using body weight instead.