Exercise guide
Seated Squeezing Toes
- Beginner
- Isolation
- Rep-based
- Lower legs
This isolation exercise targets the intrinsic muscles of the feet and the lower calves, strengthening the arches and improving ankle stability. It is an effective movement for enhancing balance and preventing common foot injuries like plantar fasciitis.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a flat bench with your feet flat on the floor, hip-width apart.
- Position your knees directly over your ankles at a 90-degree angle.
- Place your hands on your thighs or the sides of the bench for support.
How to do it
- Exhale as you curl your toes inward toward your heels, attempting to 'scrunch' the floor underneath your feet.
- Hold the peak contraction for 2 seconds, focusing on the tension in the arches of your feet.
- Inhale as you slowly release the contraction and spread your toes back to the starting position.
- Perform the movement with a controlled 2-second squeeze and a 2-second release.
Form checklist
- Keep your heels and the balls of your feet in contact with the floor at all times.
- Avoid moving your ankles or knees; the movement should be isolated to the toes.
- Maintain a tall, neutral spine throughout the set.
- Ensure you are not gripping the floor with your fingernails, but rather using the pads of your toes.
Pro tips
- Imagine you are trying to pick up a small object, like a marble or a pencil, with your toes to maximize engagement.
- Actively flare your toes as wide as possible during the release phase to improve foot mobility and toe splay.
Make it harder
- Place a hand towel on a smooth floor and use your toes to bunch the entire towel up toward your heels.
- Perform the exercise unilaterally (one foot at a time) to focus on correcting imbalances in foot strength.
Frequently asked
- What muscles does the seated squeezing toes work?
- The seated squeezing toes primarily targets the calves, and also works the hip flexors and quadriceps as secondary muscles.
- What equipment do you need for the seated squeezing toes?
- The seated squeezing toes requires no equipment — just your body weight.
- Is the seated squeezing toes good for beginners?
- Yes. The seated squeezing toes is a beginner-friendly movement and a strong foundation to build on.
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