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Toe Extension Lift-Offs

BeginnerStrengthTier T1

Repeatedly lifting all toes up and slowly lowering them. Strengthens the toe extensor muscles on top of the foot.

Targets: Foot & Toes
Muscles: Toe Extensors

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • 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

chair

Home Options

  • chair

Dosage

3

Sets

15

Reps / Time

30 sec

Rest

2 sec up / 2 sec down

Tempo

Step-by-Step Guide

Set up

  • Sit in a chair with feet flat on the floor
  • Keep heels and balls of feet on the ground
  • Barefoot is preferred

  1. No image for this step. Follow the written instruction.

    Step 1 of 6

    Press the balls of your feet into the floor

  2. No image for this step. Follow the written instruction.

    Step 2 of 6

    Lift all five toes up toward the ceiling

  3. No image for this step. Follow the written instruction.

    Step 3 of 6

    Lift as high as comfortable

  4. No image for this step. Follow the written instruction.

    Step 4 of 6

    Hold briefly at the top

  5. No image for this step. Follow the written instruction.

    Step 5 of 6

    Slowly lower toes back to the floor

  6. No image for this step. Follow the written instruction.

    Step 6 of 6

    Repeat with control

Breathing

  • Exhale as you lift
  • Inhale as you lower

Form Cues

  • Lift toes high like avoiding hot sand
  • Keep the rest of the foot stable
  • Control the lowering phase
  • Feel the muscles on top of the foot working

Common Mistakes to Avoid

  • Not lifting high enough
  • Dropping toes quickly
  • Rolling the foot
  • Only lifting some toes

Safety Information

Very safe. Helps prevent hammer toes.

Progressions

Add band over toes for resistance, perform standing

Regressions

Smaller range if stiff

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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.