Touchdown
Expert Advice
Keep your back straight and chest up when reaching down to maintain proper form and protect your lower back.
How-to-do Steps
- Stand with your feet shoulder-width apart.
- Lower into a squat position and reach your right hand towards the outside of your left foot.
- Quickly stand up and return to the starting position.
- Repeat the movement, this time reaching your left hand towards the outside of your right foot.
- Continue alternating sides with each repetition.
Track Touchdown in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Touchdown primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads25%
Hamstrings25%
Calves25%
Glutes15%
Abs10%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Touchdown work?
Touchdown primarily targets the Quads, Hamstrings, Calves, Glutes, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Touchdown?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Touchdown suitable for beginners?
Yes, Touchdown is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
