Legs
Toe Grab Squats
You hold your toes, sink into a deep squat, then lift your hips to straighten your legs. It works your squat and stretches the backs of your legs in one move.
- Works
- Quads, glutes, hamstrings, adductors
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart. Bend your knees, fold forward and hook your fingers under your toes.
- 2Holding on, sink your hips down into a deep squat and let your chest lift a little between your knees.
- 3Still holding your toes, push your hips up toward the ceiling and straighten your legs as far as is comfortable.
- 4Feel the stretch in the backs of your legs, then sink back down into the squat. Keep it smooth.
Cues
- Hips down, hips up, hands stay on your toes.
- Heels stay down in the squat.
- Straighten your legs only as far as your hamstrings allow.
Common mistakes
- Forcing your legs straight. A soft bend at the top is fine. Pushing hard into the stretch makes it harder to move well.
- Heels lifting in the squat. Take your feet a little wider and sit your weight back so your heels stay down.
- Bouncing. Move smoothly between the squat and the stretch so you stay in control.
Easier
Hold your shins instead of your toes, and only squat as deep as feels steady.
Harder
Hold the bottom of the squat for 2 seconds, then hold the stretch at the top for 2 seconds.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Are toe grab squats a stretch or an exercise?
Both. The squat works your legs and the top position stretches your hamstrings, so they make a good warm up before leg day. They're also called a squat to stand.
