Movement guide
Extensor digitorum longus
Extends the smaller toes and assists ankle dorsiflexion.
01
Toe extension against light resistance
Toe extension · Light band
Also works
Extensor hallucis longus and short toe extensors
How to perform +
With the foot supported, lift the toes against a very light band, then lower slowly.
Keep the ankle still to emphasize the toe movement.
Example volume · 2 sets × 8–12 reps
02
Supported toe raise
Ankle dorsiflexion · Bodyweight
Also works
Tibialis anterior, extensor hallucis longus
How to perform +
Stand with your back supported and heels on the floor. Lift the fronts of your feet, pause briefly, then lower.
Lift through the ankle without rocking your body.
Example volume · 2–3 sets × 12–20 reps