How to Do a Toe Rise

Lower-body or total-body workouts typically include calf exercises, but it’s easy to forget about the much smaller muscles on the front of each shin. Muscles such as the tibialis anterior, extensor digitorum longus and extensor hallucis longus are involved in a variety of foot and ankle movements. You can work these muscles by doing toe rises, also known as toe raises.

Things You'll Need

  • Chair or bench
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Instructions

    • 1

      Warm up before you attempt a toe-rise exercise by doing five to 10 minutes of light cardio work -- enough to break a bit of a sweat.

    • 2

      Sit in a chair or on an exercise bench with your knees bent at right angles and your feet flat on the floor.

    • 3

      Flex your ankles and lift most of each foot, but leave both heels on the floor. Raise your toes as high as you can while keeping your heels grounded.

    • 4

      Point your toes upward and contract your foot muscles briefly at the peak of your movement. Hold the position for about five seconds and then lower your feet slowly to complete one repetition. Do 20 to 30 reps, two or three times per week, but not on consecutive days.