Toe to Knee in & Out
The Toe to Knee in & Out mainly works the quads, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Toe to Knee in & Out Muscles Worked
Primary
Quads (quadriceps femoris)
Secondary
Hamstrings; Abdominals (rectus abdominis)
How to do the Toe to Knee in & Out
Setup
Standing tall next to a sturdy chair, place one hand on the back of the chair for stability. Stand on one leg with a slight bend in the knee, and lift the other knee toward your chest with your foot pointing downward.
Movement
From the starting position, slowly extend the non-supporting leg out in front of you until your leg is nearly straight.
Control the movement as you bring the foot back toward your supporting leg, tapping your toe near the knee or ankle area.
Keep your torso upright and your hips square throughout the entire movement.
Ensure the movement is steady, focusing on core engagement and balance on the standing leg.
Toe to Knee in & Out FAQs
What muscles does the Toe to Knee in & Out work?
The Toe to Knee in & Out mainly works the quads, with help from the hamstrings and core. The main muscles are the quadriceps femoris.
What equipment do you need for the Toe to Knee in & Out?
None. The Toe to Knee in & Out is a bodyweight exercise, so you can do it anywhere.
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