Quadratus plantae

Schematic anatomy
Deep layerQuadratus plantae

Legs

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Quadriceps

Rectus femorisVastus lateralisVastus medialisVastus intermedius

Hamstrings

Biceps femorisSemitendinosusSemimembranosus

Glutes

Gluteus maximusGluteus mediusGluteus minimus

Adductors

Adductor longusAdductor brevisAdductor magnusGracilisPectineus

Hip flexors

Psoas majorIliacusTensor fasciae lataeSartorius

Hip rotators

PiriformisObturator internusObturator externusSuperior gemellusInferior gemellusQuadratus femoris

Calves

GastrocnemiusSoleus

Shins & ankles

Tibialis anteriorTibialis posteriorFibularis longus & brevisExtensor digitorum longusExtensor hallucis longusFlexor digitorum longusFlexor hallucis longus

Feet

Abductor hallucisFlexor hallucis brevisAdductor hallucisFlexor digitorum brevisQuadratus plantaeFoot interossei & lumbricalsAbductor digiti minimiExtensor digitorum & hallucis brevis
Movement guide

Quadratus plantae

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Assists the long toe flexor in bending the smaller toes.

01

Towel toe curl

Toe flexion · Towel

Also works

Flexor digitorum longus and brevis

How to perform

Sit with your heel on the floor and toes on a towel. Draw the towel toward you with the toes, then release.

Keep the ankle relaxed and use smooth, small movements.

Example volume · 2 sets × 8–12 reps

Referencesorthoinfo.aaos.org

Community draft · awaiting expert review