Seated toe reaches
5 holds of 30 s folding toward your toes, 15 s rest.
- Slot
- Mobility
- Focus
- Mobility
- Time
- 4 min
- Intensity
- Low intensity
- Injury risk
- Low injury risk
- Equipment
- Floor space
How to do it
Sit on the floor with your legs straight in front of you. Sit tall, breathe out, and fold forward from the hips toward your toes, keeping your back long. Hold 30 seconds, sit up and relax for 15, and repeat 5 times. Bend your knees slightly if your lower back rounds a lot.
Run it now
The same timer as the app: a five-second get-ready, then every round and rest counted down with a beep. Keep this page open while you train.
Seated toe reaches
0:00 / 3:35
Ready
3:35
5 rounds
5 holds of 30 s folding toward your toes, 15 s rest.
High risk: read the protocol, stop if anything feels wrong.
- 5
- rounds
- 30s
- work
- 15s
- rest
- 3:35
- total
Done.
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Take the quizWho it's for
Hamstrings, which get tight from climbing and quietly limit high steps. A simple fold, held long enough to matter.
Common mistakes
- Rounding the back to reach further. Long spine, hinge from the hips. How far you reach doesn't matter.
- Bouncing. Hold still.
- Locking the knees hard. A slight bend is fine, especially if your lower back rounds.
How to progress
Straighter legs and a longer reach over weeks. After a session, when you're warm, is the best time for it.
When it fits
The training periods this exercise fits into in Blok Sessions.
Base Lots of easy climbing, good movement and aerobic fitness.
Endurance Climb longer before you pump out, by moving efficiently.
Deload Train less, let your fingers recover, keep moving.