Hamstrings exercise · rope
Reclining Big Toe Pose with Rope
The reclining big toe pose with rope is a rope exercise that targets the hamstrings, with the calves and glutes assisting.
- Target muscle
- Hamstrings
- Also works
- Calves, glutes
- Equipment
- Rope
- Body part
- Upper legs
How to do the reclining big toe pose with rope
- Lie on your back with your legs extended and your arms by your sides.
- Loop the rope around the ball of your right foot and hold the ends of the rope with your hands.
- Slowly raise your right leg towards your chest, keeping your knee straight and your foot flexed.
- Hold the stretch for a few seconds, then slowly lower your leg back down to the starting position.
- Repeat with your left leg.
- Continue alternating legs for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the hamstrings. The calves and glutes work as secondary muscles. See all hamstring exercises or every rope & strap exercise.
