10 Best Two Toe Touch Alternatives for Home Workouts

The Two Toe Touch is done standing. Ranked closest by our scoring: the Seated Leg Raise, the Curl-up and the Captains Chair Straight Leg Raise.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Two Toe Touch

Two Toe TouchPlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Hamstrings, Glutes

How to perform Two Toe Touch
  1. Stand with your feet shoulder-width apart and your arms extended out to the sides.
  2. Bend forward at the waist, keeping your back straight and your knees slightly bent.
  3. Reach down towards your toes with both hands, keeping your legs straight.
  4. Pause for a moment at the bottom, then slowly return to the starting position.
  5. Repeat for the desired number of repetitions.
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Ranked Two Toe Touch Alternatives

10 substitutes, ranked by how closely each one matches the Two 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.

  1. Best match
    Seated Leg RaisePlay demonstration

    1. Seated Leg Raise

    73% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    It still works the abs, through a different movement.

    How to perform this exercise
    1. Sit on a flat bench with your back straight and your feet flat on the ground.
    2. Place your hands on the sides of the bench for support.
    3. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Two Toe Touch
    • Equipment: bodyweight only, the same as the Two Toe Touch
    • Body position: seated, not standing
  2. Curl-upPlay demonstration

    2. Curl-up

    72% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Two Toe Touch
    • Equipment: bodyweight only, the same as the Two Toe Touch
    • Body position: lying on your back, not standing
  3. Lever Gripless ShrugPlay demonstration

    3. Lever Gripless Shrug

    71% match
    • Traps
    • Lever
    • Beginner
    • Isolation

    A looser match: it works the traps rather than the abs.

    How to perform this exercise
    1. Adjust the seat height and position yourself on the machine with your back against the pad.
    2. Grasp the handles or bars with an overhand grip, keeping your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not abs
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Two Toe Touch
  4. Captains Chair Straight Leg RaisePlay demonstration

    4. Captains Chair Straight Leg Raise

    71% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
    2. Keep your upper body stable and your back straight.
    3. Engage your abs and lift your legs up in front of you, keeping them straight.
    4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
    5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Two Toe Touch
    • Equipment: bodyweight only, the same as the Two Toe Touch
    • Body position: hanging, not standing
  5. Band ShrugPlay demonstration

    5. Band Shrug

    69% match
    • Traps
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and place the band under your feet, holding the ends with your hands.
    2. Keep your arms straight and relaxed, and let the band hang in front of your thighs.
    3. Engage your traps by shrugging your shoulders upward, lifting the band as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not abs
    • Equipment: a band, not bodyweight only
    • Body position: standing, the same as the Two Toe Touch
    • Balance: harder to stay steady on than the Two Toe Touch
  6. Cable Shrugs

    6. Cable Shrugs

    67% match
    • Traps
    • Cable
    • Beginner
    • Isolation
    How to perform this exercise
    1. Grasp a cable bar attachment that is attached to a low pulley with a shoulder width or slightly wider overhand (palms facing down) grip.
    2. Stand erect close to the pulley with your arms extended in front of you holding the bar. This will be your starting position.
    3. Lift the bar by elevating the shoulders as high as possible as you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the bar. Only the shoulders should be moving up and down.
    4. Lower the bar back to the original position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not abs
    • Equipment: a cable, not bodyweight only
    • Body position: standing, the same as the Two Toe Touch
  7. Lever ShrugPlay demonstration

    7. Lever Shrug

    66% match
    • Traps
    • Lever
    • Beginner
    • Isolation
    How to perform this exercise
    1. Adjust the seat height and position yourself on the leverage machine with your back against the pad.
    2. Grasp the handles with an overhand grip and keep your arms straight.
    3. Keeping your back straight, lift your shoulders up towards your ears as high as possible.
    4. Hold the contraction for a moment, then slowly lower your shoulders back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: traps, not abs
    • Equipment: a machine, not bodyweight only
    • Body position: standing, the same as the Two Toe Touch
  8. Middle Back Shrug

    8. Middle Back Shrug

    65% match
    • Trapezius
    • Dumbbell
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie facedown on an incline bench while holding a dumbbell in each hand. Your arms should be fully extended hanging down and pointing towards the floor. The palms of your hands should be facing each other. This will be your starting position.
    2. As you exhale, squeeze your shoulder blades together and hold the contraction for a full second. Tip: This movement is just like the reverse action of a hug, or trying to perform rear laterals as if you had no arms.
    3. As you inhale go back to the starting position.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: trapezius, not abs
    • Equipment: free weights, not bodyweight only
    • Balance: harder to stay steady on than the Two Toe Touch
  9. Child's Pose

    9. Child's Pose

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Get on your hands and knees, walk your hands in front of you.
    2. Lower your buttocks down to sit on your heels. Let your arms drag along the floor as you sit back to stretch your entire spine.
    3. Once you settle onto your heels, bring your hands next to your feet and relax. "breathe" into your back. Rest your forehead on the floor. Avoid this position if you have knee problems.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Two Toe Touch
    • Equipment: bodyweight only, the same as the Two Toe Touch
    • Body position: kneeling, not standing
    • Balance: easier to stay steady on than the Two Toe Touch
  10. Reverse CrunchPlay demonstration

    10. Reverse Crunch

    62% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your arms extended along your sides.
    2. Bend your knees and lift your feet off the ground, bringing your thighs perpendicular to the floor.
    3. Contract your abs and curl your hips off the floor, bringing your knees towards your chest.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Two Toe Touch
    • Equipment: bodyweight only, the same as the Two Toe Touch
    • Body position: lying on your back, not standing

Why You Might Need a Two Toe Touch Alternative

You may swap the Two Toe Touch because it can provoke lower-back discomfort, neck strain, or hamstring tightness for some lifters. Substitutes let you keep high rectus abdominis activation without repeated end-range spinal flexion, reducing compressive load on the lumbar spine. Choose a hip-flexion-dominant option (lying leg raises) to shift work to iliopsoas, or an anti-extension exercise (hollow hold) to train transverse abdominis and obliques. Useful technique cue: keep ribs down and flatten the lower back to the floor to maintain abdominal engagement and protect the spine.

Two Toe Touch FAQ

What muscles does Two Toe Touch (male) work?

The Two Toe Touch primarily targets the rectus abdominis through repeated spinal flexion while the hip flexors assist. The transverse abdominis and obliques stabilize the trunk, and the lumbar extensors can experience compressive loading if form breaks down.

What is the best bodyweight alternative to Two Toe Touch (male)?

A hollow body hold is the best single bodyweight alternative for core development: it emphasizes anti-extension strength in the rectus abdominis and transverse abdominis with minimal end-range spinal flexion. Cue: press your lower back flat to the floor, draw the navel to the spine, and hold with shoulders off the mat.

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