Lying Legs Extension Toes Flexion

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs bent at a 90-degree angle in a tabletop position.
2. Place your hands flat by your sides or tucked slightly under your glutes to help stabilize your pelvis.
3. Press your lower back firmly into the floor to engage your core and eliminate any arch in your spine.

How to do it

1. Inhale and slowly extend your legs forward at a 45-degree angle while simultaneously pulling your toes back toward your shins.
2. Exhale as you reach full extension, squeezing your quadriceps and bracing your abdominals tightly.
3. Pause for one second at the peak of the movement, ensuring your legs are straight and toes are flexed hard.
4. Slowly return your legs to the starting tabletop position using a controlled 2-second eccentric tempo.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Maintain active toe flexion (pulling toes toward shins) during the extension phase.
• Ensure the movement is driven by the knees and hips, not by swinging the legs.
• Keep your head and neck relaxed on the mat to avoid strain.

Pro tips

• Focus on the mind-muscle connection by visualizing your kneecaps pulling upward toward your hips as you straighten your legs.
• Imagine you are pushing your heels against an invisible wall while pulling your toes back to maximize tension in the quads and tibialis anterior.

Make it harder

• Lower the angle of your leg extension closer to the floor to significantly increase the demand on your lower abdominals.
• Perform the exercise with your head and shoulder blades lifted off the mat in a 'hollow body' position to increase upper-core engagement.

Frequently asked

What muscles does the lying legs extension toes flexion work?

The lying legs extension toes flexion primarily targets the quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the lying legs extension toes flexion?

The lying legs extension toes flexion requires no equipment — just your body weight.

Is the lying legs extension toes flexion good for beginners?

Yes. The lying legs extension toes flexion is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps