Movement guide
Foot interossei & lumbricals
Coordinate toe spacing and the balance of toe-joint flexion and extension.
01
Toe spread
Intrinsic foot control · Bodyweight
Also works
Abductor hallucis, abductor digiti minimi
How to perform +
With the foot resting on the floor, spread the toes gently, pause, then relax.
Keep the heel grounded and avoid forcing individual toes.
Example volume · 2 sets × 8–12 reps
02
Toe adduction squeeze
Toe control · Soft foam
Also works
Other intrinsic foot muscles
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