foot & ankle focus
Big Toe Lift
Lifting only the big toe while the other toes stay down. It trains control of the muscles under and around the arch.
Key cue: Lift only the big toe, the other toes stay down.
Area
foot & ankle
Level
beginner
Volume
5 reps
Goal
recovery
How to do it
- 1Sit with your foot flat on the floor.
- 2Keeping your other four toes pressed down, lift only your big toe.
- 3Hold for 2 seconds, then lower it slowly.
- 4Then try the reverse: press your big toe down and lift the other four toes. One lift of each counts as one repetition.
Easier and harder versions
- Easier
- Help the big toe lift with your hand if it will not move on its own.
- Harder
- Do it standing on both feet, keeping the other four toes down.
Helps with
Commonly used for:
Toe controlFoot stabilityTired feet
Read more
Benefits
- Improves control of the toes and arch
- Needs no equipment
- Good for stiff, tired feet
Muscles worked
Activation. Wakes up your big toe muscles, muscles in the arch and ankle.
Big toe musclesMuscles in the archAnkle
Form tips
- It can be fiddly at first. Hold the other toes down with your fingers to help.
- Keep your heel on the floor.
Common mistakes
- Lifting the whole foot.
- Gripping with your leg muscles.
When to avoid or modify
- If your foot or calf cramps, rest and shake it out before trying again.
- Keep the movement small if your big toe joint is stiff or painful.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
More for the feet & ankles