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Standing Mini-Squat With the Toes Lifted Off the Floor, Heels Down

IntermediateStrengthTier T2

Stand with your feet hip-width apart and bend your knees into a small squat. Keep your heels down, lift all your toes off the floor, and hold.

Targets: Foot & Toes
Muscles: Quadriceps, Gluteus Maximus

Stop if

Try pain relief and speak to a pharmacist for help, and contact a GP or call NHS 111 if symptoms do not improve after a few weeks.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

none

Home Options

  • bodyweight

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • You can start these exercises up to 3 times daily.
  • If symptoms do not get better after a few weeks, or if pain starts suddenly because of an injury, contact your GP or call NHS 111 for help.
  1. A woman standing upright with both bare feet flat on the floor, hip-width apart, arms relaxed at her sides.

    Step 1 of 3

    Stand with your feet hip-width apart.

  2. The same woman with her knees bent in a shallow squat, both heels flat on the floor and every toe on both feet lifted and held clear of the floor.

    Step 2 of 3

    Bend your knees into a small squat, then lift your toes off the floor while your heels stay down. Hold.

  3. A woman standing upright with both bare feet flat on the floor, hip-width apart, arms relaxed at her sides.

    Step 3 of 3

    Stand with your feet hip-width apart.

Breathing

  • Breathe normally.

Safety Information

This should get better over a few months using its self-help information. Contact a GP or call NHS 111 if symptoms do not improve after a few weeks or if pain starts suddenly because of an injury. The self-help list for slower-onset symptoms (pain relief, an ice pack unless feeling has changed, supportive footwear, an arch-support insole, gentle walking) is general guidance. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.