The legs and lower back.
1 For this exercise, you will need to put one hand beside your head and the other to the side against the floor. 2  Make sure your feet are elevated and resting on a flat surface. 3  Now lift the shoulder in which your hand is touching your head. 4  Simply elevate your shoulder and body upward until you touch your knee. 1 Lie flat on the floor with your lower back pressed to the ground. 2  For this exercise, you will need to put one hand beside your head and the other to the side against the floor. 3  Make sure your feet are elevated and resting on a flat surface. 4 Sprains and strains are usually minor injuries that are often occur during sports, exercise, or other physical activity. A sprain is an injury to a ligament, the tissue that links bones together at joints. Sprains happen most often in the ankle, knee, elbow, or wrist. Strains are tears in muscle tissue. They happen most often in the muscles that support the calf, thigh, groin, and shoulder. Muscle strains happen when the weight on a muscle is greater than the weakest part of the muscle can bear. Strains tend to happen during activities that require your muscles to stretch and bear weight at the same time. Being injured before or having limited flexibility may contribute to sprains. Some of the variations use for the Lunge: The lunge is a weight training exercise that is use to strengthen and build the qu adriceps (thighs), glutes (butt) and muscles comprising the hamstrings, the semitendinosu s, the semimembranosus, and biceps femoris. Your stance in this exercise will determine what muscles are used. The longer the step, the more the hamstrings will be used, and the shorter the step, the more quads will be used. The glutes however, will get a great workout with most variations of the lunge. Lunge Muscles Worked. Your stance in this exercise will determine what muscles are used. The longer the step, the more the hamstrings will be used, and the shorter the step, the more quads will be used. The glutes however, will get a great workout with most variations of the lunge. Muscle and tendon strains are more common in the legs and lower back. In the ankle, there are two tendons that are often strained. These are the peroneal tendons, and they stabilize and protect the ankle. They can become inflamed as a result of overuse or trauma. Acute tendon tears result from a sudden trauma or force. The inflammation of a tendon is called tendinitis. Ankle injuries are defined by the kind of tissue -- bone, ligament, or tendon -- that's damaged. The ankle is where three bones meet -- the tibia and fibula of your lower leg with the talus of your foot. Step 1. Stand with your feet hip-width apart. Activate your core and keep your torso straight, with your back muscles engaged, shoulders pulled down away from your ears. The front kick alternating toe touch is an advanced exercise and requires balance and stability. Step 3. Extend your arms toward your feet to touch your toes. Begin a set of alternate movements, with your right hand reaching for your left foot and your left hand reaching for your right foot. Complete eight to 10 repetitions on each side, for a total of 16 to 20 reps. You can also use the exercise to help strengthen the lower back muscles and to tighten the thighs. Be careful performing abdominal V-Ups, since the exercise can cause a lower back injury if you do not use the proper technique. Performing an Abdominal V-Up. It is also a good idea to do some standard crunches to warm up your abdominal muscles. Increasing the Intensity. To perform an abdominal V-Up, lie down on your back on the floor or on a gym mat and then extend your arms behind your head. The back of your hands should touch the floor while your palms face the ceiling. Calf Muscles. Your calves are hardworking muscles that function constantly when you are walking, running or flexing your feet. Long periods of sitting cause your calf muscles to shrink slightly, becoming stiff and inflexible. When touching your toes, you will feel the pull on your calf muscles. Flexibility allows your body to bend. Stand up. Look at your feet and bend down to touch your toes. If you cannot reach, correct the problem by increasing the flexibility of your posterior muscles. The muscles from your neck to your feet all connect via a fascia membrane. There are a number of joints in the foot and ankle that move during walking. However, two “joints” serve critical functions during normal walking. These two joints are the ankle joint and the transverse tarsal joint (Figure 2). 
http://www.bodybuilding.com/exercises/detail/view/name/oblique-crunches http://umm.edu/health/medical/altmed/condition/sprains-and-strains http://www.musclemagfitness.com/bodybuilding/exercises/lunges.html http://www.musclemagfitness.com/bodybuilding/exercises/lunges.html http://www.webmd.com/fitness-exercise/ankle-injuries-causes-and-treatments http://woman.thenest.com/alternating-toe-touch-exercise-8446.html http://www.fitday.com/fitness-articles/fitness/exercises/how-to-do-abdominal-v-ups.html http://woman.thenest.com/muscles-need-stretching-touch-toes-10196.html http://www.footeducation.com/foot-and-ankle-basics/biomechanics-of-foot-and-ankle/biomechanics-of-walking-gait/
what muscles are used during alternating ankle touches