Strength Training · Aquatic Conditioning
Deep-Water Straight-Leg Toe Touch
The deep-water straight-leg toe touch is a flotation-belt-supported movement that brings your legs toward your hands, training your abs and hip flexors while you stay suspended in water.
- Intermediate
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Fasten your flotation belt snugly around your waist.
- Establish an upright floating position in deep water with your head above the surface.
- Extend your arms forward near the water’s surface.
- Raise both legs forward with your knees straight but unlocked.
- Reach toward your toes with a gentle forward fold through your trunk.
- Lower your legs under control back to an upright floating position.
Form cues
- Exhale as your legs rise.
- Keep your shoulders relaxed.
- Keep your chin away from your chest.
Common mistakes
- Forcing the toe touchStop your reach at a comfortable range rather than straining to make contact.
- Rocking between repetitionsPause in stable flotation before starting your next repetition.
- Lifting one leg firstMove both legs together to avoid twisting or tipping sideways.
Safety
Lifting both legs can tip you backward and submerge your face; a flotation belt does not eliminate drowning risk. Forceful folding can also aggravate your lower back.
- Use a lifeguard-supervised pool with someone nearby who can assist.
- Practice recovering from a tilted position to upright flotation before attempting repetitions.
- Stop the set if fatigue makes it difficult to keep your airway clear.
Use a smaller, bent-knee movement if straight-leg lifting is uncomfortable, and seek advice from a physiotherapist or doctor if it causes back or hip pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Aquatic Flotation Belt
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 45 sec
Start at the lower end while you learn to control your balance in the water.