Seated Toe Raises

Person performing seated toe raises on a bench, lifting the fronts of both feet while keeping the heels on the floor

TARGET MUSCLES:

  • Tibialis anterior: Primary muscle at the front of the lower leg responsible for lifting the foot upward toward the shin (ankle dorsiflexion).
  • Extensor hallucis longus and extensor digitorum longus: Muscles that assist with ankle dorsiflexion and toe extension.
  • Fibularis tertius: Assists with ankle dorsiflexion and outward movement of the foot.

START POSITION:

  • Sit upright near the edge of a stable bench with both feet flat on the floor.
  • Keep the knees comfortably bent and position the feet approximately hip-width apart.
  • Maintain a stable seated posture with the heels resting firmly on the floor.

PROCEDURE:

  • Keeping both heels in contact with the floor, slowly lift the toes and fronts of the feet upward toward the shins.
  • Move primarily at the ankle joints while keeping the heels stationary.
  • Raise the fronts of the feet through a comfortable range of motion without forcing the ankles.
  • Slowly lower the toes and fronts of the feet until both feet rest flat on the floor again.
  • Repeat using slow, controlled movements.

NOTES:

  • Precaution: Avoid forcing the ankles beyond a comfortable range of motion or using jerky movements.
  • Precaution: Keep the heels on the floor and avoid compensating by rocking the torso backward.
  • Beginner variation: Raise one foot at a time while maintaining a stable seated position.
  • Advanced variation: Use a light resistance band positioned to resist ankle dorsiflexion, increasing resistance gradually while maintaining control.