Toe Touch Progression

This drill promotes sensory awareness for proper hip hinging and squatting.

Set-Up: Stand with feet together and the balls of your feet up on the half foam roll with the round side up. Stand tall and make your spine as long and upright as possible. Knees should have a soft bend and never be locked out. Then, reach your hands towards the ceiling with your arms fully extended.

Action: Take a deep breath in and on the exhale bring your chin toward your chest and bend forward so that your fingertips reach to touch your toes. If the fingertips do not touch your toes, bend the knees slightly until you touch your toes to complete the movement on each repetition.

Return: Slowly and under control, stand back up to the starting position. Repeat for the desired number of repetitions. Then, change your foot position so that your heels are elevated and your toes are on the ground in front of the half foam roll. From this position, repeat the action.