TETSURope Reclining Big Toe Pose
The Rope Reclining Big Toe Pose is a rope exercise for the upper legs that primarily targets the hamstrings, with the calves and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
hamstringsupper legs
calvesglutes
rope
How to do the Rope Reclining Big Toe Pose
- 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.
Common questions
What muscles does the Rope Reclining Big Toe Pose work?
The Rope Reclining Big Toe Pose primarily targets the hamstrings. The calves and glutes work as supporting muscles.
What equipment do I need for the Rope Reclining Big Toe Pose?
You need a rope to perform the Rope Reclining Big Toe Pose.
How many sets and reps of the Rope Reclining Big Toe Pose should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Rope Reclining Big Toe Pose works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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