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Toe Squats

Updated: Dec 1, 2023

Ready to give your feet some love after all the miles you put on the pavement?

If you have heard of toe squat you will already know how beneficial it is for your toes and feet. If you haven’t, you are missing out.

We put our feet through a lot of stress the instant we roll out of bed (More if you are eager to get up and jump out).

Throughout the day, your feet take all the weight of your body. They bring your entire body weight from one place to another.

Now, you are no ordinary person; you are a triathlete! This means you put even more stress on your feet to train and get you across that finish line.

Our bodies need to be both strong and flexible.

Some benefits of Toe Squat are

  • Improves Ankle and Foot Strength - Good ankle and foot strength will provide you stability with every step. Strong ankles can be especially beneficial for runners and triathletes because we rely heavily on these joints for propulsion and balance.

  • Prevention of Plantar Fasciitis - One common issue that triathletes have is plantar fasciitis—an inflammation of the tissues in the foot used during walking and running. Strengthening and stretching the feet and toes may prevent getting plantar fasciitis.

  • Toe Flexibility - Having good toe flexibility can increase the efficiency of running during the propulsion phase.

  • Speed Up Recovery - Release tension in the bottom of your feet and your toes for faster recovery.

Try this simple toe squat to give your feet and toes some much-needed length and space.

  • Come onto all fours (Bring some pillow under the knees if needed)

  • Bring the thighs to touch

  • Tuck your toes under (don’t forget to bring that little piggy out as well)

  • Feel the stretch in the toes and maybe even the bottom of the feet

  • Stay for a minimum 30 seconds


If you are not feeling much, bring hands-on to your thigh or maybe even sit tall


As long as you feel something perfect! There is no need to force our body to go deeper. You will end up hurting yourself more than anything else. Injury body = no training = sad triathlete

Remember that our bodies are different, so your pose might look different than mine, and that’s totally cool! I have attached two variations of what this pose might look like for you. Both of them are awesome for releasing those toes and feet.

If you are brave enough to share, comment with a picture of what your toe squat looks like.

Keep being you! The world needs more you!❤️

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