Exercise guide · Beginner · Stretch

Reclining Big Toe Pose with Rope: How to Do It & Muscles Worked

The reclining big toe pose with rope is a flexibility exercise that targets the hamstrings, using a rope to assist in stretching the leg while lying on your back.

Primary muscles
Hamstrings
Secondary muscles
Calves , Glutes
Equipment
Rope
Level · type
Beginner · Stretch
Demonstration of the reclining big toe pose with rope
Front view: muscles worked by the reclining big toe pose with rope. Primary: hamstrings. Secondary: calves and glutes.
Back view: muscles worked by the reclining big toe pose with rope. Primary: hamstrings. Secondary: calves and glutes.
Primary Secondary

How to do the reclining big toe pose with rope

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

Reclining Big Toe Pose with Rope alternatives

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Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.