10 Best Basic Toe Touch Alternatives for Glute Strength

Ranked Basic Toe Touch Alternatives

10 substitutes, ranked by how closely each one matches the Basic Toe Touch on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

1. Best match

   

   1. Downward Facing Balance

   87% match

   • Glutes
   • Stability-ball
   • Intermediate
   • Isolation

   A good swap when you have a stability ball to work with, and it still works the glutes.

   How to perform this exercise

   1. Lie facedown on top of an exercise ball.
   2. While resting on your stomach on the ball, walk your hands forward along the floor and lift your legs, extending your elbows and knees.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Balance: harder to stay steady on than the Basic Toe Touch
2. Play demonstration

   Progression

   2. Hands Reversed Clasped Circular Toe Touch

   95% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   Pick this when you want a harder version that still works the glutes.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your arms extended to the sides.
   2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
   3. Reach down with your hands and clasp them together behind your legs.
   4. Slowly raise your hands up and over your head in a circular motion, keeping your legs straight.
   5. Continue the circular motion until your hands touch your toes.
   6. Reverse the motion and bring your hands back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: standing, the same as the Basic Toe Touch
3. Play demonstration

   Progression

   3. Iron Cross Stretch

   88% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie flat on your back with your arms extended out to the sides.
   2. Raise your legs up towards the ceiling, keeping them straight.
   3. Slowly lower your legs to one side, aiming to touch the floor with your feet.
   4. Hold the stretch for a few seconds, then return your legs to the starting position.
   5. Repeat the stretch on the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: lying on your back, not standing
4. 

   4. Runner's Stretch

   84% match

   • Hamstrings
   • Bodyweight
   • Beginner
   • Isolation

   A looser match: it uses the same equipment, but it works the hamstrings rather than the glutes.

   How to perform this exercise

   1. It's easiest to get into this stretch if you start standing up, put one leg behind you, and slowly lower your torso down to the floor.
   2. Keep the front heel on the floor (if it lifts up, scoot your other leg further back).
   3. Place your hands on either side of your front leg. To get more out of this stretch, push your butt up toward the ceiling, and then gradually lower it back toward the floor. You'll Stretch the hip flexor of the back leg and the hamstring and buttocks of the front.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: hamstrings, not glutes
   • Equipment: bodyweight only, the same as the Basic Toe Touch
5. Play demonstration

   Progression

   5. Hands Clasped Circular Toe Touch

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and your hands clasped together in front of your chest.
   2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
   3. Lower your hands towards your toes in a circular motion, reaching as far as you can without straining.
   4. Pause for a moment at the bottom, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: standing, the same as the Basic Toe Touch
6. Play demonstration

   6. Hug Keens To Chest

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done lying on your back instead.

   How to perform this exercise

   1. Start by standing with your feet shoulder-width apart.
   2. Bend your knees and lower your body down into a squat position.
   3. As you squat down, bring your knees up towards your chest and hug them with your arms.
   4. Hold this position for a moment, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: lying on your back, not standing
7. 

   7. Seated Glute

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   The same equipment, done seated instead.

   How to perform this exercise

   1. In a seated position with your knees bent, cross one ankle over the opposite knee. Your partner will stand behind you. Now, lean forward as your partner braces your shoulders with their hands. This will be your starting position.
   2. Attempt to push your torso back for 10-20 seconds, as your partner prevents any actual movement of your torso.
   3. Now relax your muscles as your partner increases the stretch by gently pushing your torso forward for 10-20 seconds.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: seated, not standing
8. Play demonstration

   Progression

   8. Seated Glute Stretch

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your right knee and cross your right ankle over your left thigh.
   3. Place your right hand on the ground behind you for support.
   4. With your left hand, gently press down on your right knee to deepen the stretch.
   5. Hold the stretch for 30 seconds to 1 minute.
   6. Switch sides and repeat.

   Sets and reps: Hold for 20 to 30 seconds, 3 sets.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: seated, not standing
9. 

   9. Piriformis-smr

   81% match

   • Glutes
   • Foam-roll
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit with your buttocks on top of a foam roll. Bend your knees, and then cross one leg so that the ankle is over the knee. This will be your starting position.
   2. Shift your weight to the side of the crossed leg, rolling over the buttocks until you feel tension in your upper glute. You may assist the stretch by using one hand to pull the bent knee towards your chest. Hold this position for 10-30 seconds, and then switch sides.

   Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

   Why this matches

   • Primary muscle: glutes, the same as the Basic Toe Touch
   • Equipment: bodyweight only, the same as the Basic Toe Touch
   • Body position: seated, not standing
10. 

    10. Groin And Back Stretch

    80% match

    • Adductors
    • Bodyweight
    • Beginner
    • Isolation

    How to perform this exercise

    1. Sit on the floor with your knees bent and feet together.
    2. Interlock your fingers behind your head. This will be your starting position.
    3. Curl downwards, bringing your elbows to the inside of your thighs. After a brief pause, return to the starting position with your head up and your back straight. Repeat for 10-20 repetitions.

    Sets and reps: Hold for 30 to 60 seconds and repeat 2 or 3 times.

    Why this matches

    • Primary muscle: adductors, not glutes
    • Equipment: bodyweight only, the same as the Basic Toe Touch