This exercise helps you learn to hinge at the hip on one leg, reaching the other leg straight back for balance and control.
Split Stance Toe Touch Progression
This exercise helps you learn to bend forward from your hips instead of your lower back, with your feet staggered to challenge each side.
Start: Stagger your feet close together on the half foam roll: the ball of one foot on the back edge, the heel of the other foot on the front edge. Stand tall, knees softly bent (never locked), and reach both arms straight up toward the ceiling.
Action:
Take a deep breath in.
As you breathe out, tuck your chin to your chest and bend forward to touch your toes.
If your fingers don't reach, bend your knees just enough to get there — touch your toes on every rep.
Slowly stand back up tall. After your reps, swap which foot is forward and repeat.
Feel: You should feel a stretch down the backs of your legs. Don't rush the way up — stand up slowly and with control.
Related Exercises
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This exercise helps you learn the single-leg hip hinge with a dowel along your spine that tells you if your back rounds.
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This exercise helps you learn to lift with your hips and a flat back by picking up one kettlebell with both hands from between your heels.