Toe Squat Stretch

Muscles worked

Setup

1. Begin in a kneeling position on a soft mat with your knees together.
2. Tuck your toes under, ensuring all toes—including the pinky toes—are curled forward and touching the floor.
3. Slowly lower your hips until your glutes are resting directly on your heels.

How to do it

1. Sit tall with your shoulders stacked directly over your hips and your hands resting on your thighs.
2. Inhale deeply through the nose, and as you exhale, allow your body weight to sink deeper into the heels.
3. Maintain a steady, controlled breathing pattern while holding the stretch for 30 to 60 seconds.
4. To exit, lean forward onto your hands to take the weight off your feet and slowly untuck your toes.

Form checklist

• Keep your spine neutral and avoid arching your lower back.
• Ensure your heels stay vertical and do not splay outward to the sides.
• Keep your weight centered evenly across the balls of both feet.
• Relax your shoulders away from your ears throughout the hold.

Pro tips

• If the sensation in the feet is too intense, lean your torso forward and place your hands on the floor to deload the stretch.
• Focus on 'heavy hips' to maximize the length created in the quadriceps and the soles of the feet.

Make it harder

• Gently lean your torso back past the vertical line to increase the tension on the quadriceps and the toe joints.
• Interlace your fingers behind your back and pull your shoulder blades together to add a chest opening element to the stretch.

Frequently asked

What muscles does the toe squat stretch work?

The toe squat stretch primarily targets the quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the toe squat stretch?

The toe squat stretch requires no equipment — just your body weight.

Is the toe squat stretch good for beginners?

Yes. The toe squat stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Air Pillow Balance Counterbalanced Skater SquatAdvanced · glutes, hamstrings, and quadriceps
• Alternate Forward Step Arm SwingIntermediate · calves, glutes, and quadriceps
• Alternating Kneeling To Half KneelingBeginner · glutes and quadriceps
• Arms Up Rotational Side StepIntermediate · calves, glutes, and quadriceps