Movement guide
Adductor hallucis
Draws the big toe toward the other toes and contributes to forefoot stability.
01
Toe adduction squeeze
Toe control · Soft foam
Also works
Interossei and toe flexors
How to perform +
Place a small piece of soft foam between adjacent toes. Bring the toes together gently and release.
Keep the rest of the foot relaxed.
Example volume · 1–2 sets × 8–12 reps
02
Short-foot hold
Foot arch control · Floor
Also works
Other intrinsic foot muscles, tibialis posterior
How to perform +
Keep your toes long and gently draw the ball of the foot toward the heel to raise the arch. Relax fully.
Avoid curling the toes or rolling to the outside edge.
Example volume · 2 sets × 6–10 holds of 3–5 sec