> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Tiptoe RTO support

> Novice · Static · Bilateral. Strength

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Also known as: Rings support tippy toes RTO, Rings turned out support tiptoe.

| | |
| - | - |
| **Difficulty** | Novice |
| **Velocity** | Static |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 16 s |

## Technique

1. Grip the Rings at around hip height and push yourself up until your arms are locked straight.
2. Rotate the rings outward so your palms face forward.
3. Keep your tiptoes on the ground to provide balance and light assistance while holding the support.

## Form tips

* Push your shoulders down away from your ears ( Shoulder depression).
* Maintain the external rotation of the rings throughout the hold.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Back</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Serratus anterior</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Chest</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Shoulders</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Lower trapezius
  * Serratus anterior
  * Latissimus dorsi
  * Pectoralis minor
  * Infraspinatus
  * Teres minor
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/rings" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q00b.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=b8d3912667105288799fb9d25919e936" alt="Rings" noZoom className="m-0 w-full h-full object-contain" width="237" height="234" data-path="images/equipment/q00b.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Rings</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/chest" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Chest</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-depression" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />depression</a><a href="/collections/joint-movements/shoulder-external-rotation" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />external rotation</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

## Progressions

<Columns cols={3}>
  <Card title="RTO support" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a5.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=f66ec215487fbf0cad9c0fbed8d4e632" href="/exercises/rto-support-e0a5" width="320" height="320" data-path="images/exercises/e0a5.jpg">Intermediate</Card>
</Columns>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Two-feet RTO support" img="https://mintcdn.com/openmovement/aONOVpcCn4xaxYVZ/images/exercises/e14b.jpg?fit=max&auto=format&n=aONOVpcCn4xaxYVZ&q=85&s=36ed483df233e1c0c330c28f93392f0e" href="/exercises/two-feet-rto-support-e14b" width="320" height="320" data-path="images/exercises/e14b.jpg">Novice</Card>
    <Card title="RTO plank" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a2.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=bba09c01c88e04fa45cf46497ecbd109" href="/exercises/rto-plank-e0a2" width="320" height="320" data-path="images/exercises/e0a2.jpg">Novice</Card>
    <Card title="Rings support" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e09k.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=2e4d7fb63acc033393b0383f48175121" href="/exercises/rings-support-e09k" width="320" height="320" data-path="images/exercises/e09k.jpg">Novice</Card>
    <Card title="False grip bent-arm hang" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0o6.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=9f7d184b65b99caf41ebb68bccd353b2" href="/exercises/false-grip-bent-arm-hang-e0o6" width="320" height="320" data-path="images/exercises/e0o6.jpg">Novice</Card>
    <Card title="RTO l-sit" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0a0.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=3d76b83ac7ce51066d7852869915cb6f" href="/exercises/rto-l-sit-e0a0" width="320" height="320" data-path="images/exercises/e0a0.jpg">Advanced</Card>
  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/tiptoe-rto-support-e14c). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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