The extensor digitorum longus is a muscle located in the anterior (front) part of the lower leg. It runs down beside the tibialis anterior and attaches to the four lesser toes. Its main function is to extend (lift) the second through fifth toes and assist in dorsiflexion of the ankle, helping lift the foot upward.
Different Ways to Engage
- Toe Lifts: Sit or lie with your foot flat and raise your toes without lifting the heel. Focus on lifting each toe separately to better isolate the muscle.
- Ankle Dorsiflexion with Resistance Band: Secure a resistance band to a fixed object and loop it around your toes. Pull the foot upward while keeping the leg still.
- Walking on Heels: Slowly walk a short distance on your heels. This activates the anterior compartment of the leg, including the extensor digitorum longus.
- Towel Pulls with Toes Extended: Place a towel on the floor and try to pull it toward you by extending your toes outward and upward.
Muscle Location
It originates from the lateral condyle of the tibia and the anterior surface of the fibula, and it inserts into the middle and distal phalanges of the four lateral toes. You can feel it contract when you try to lift your toes while your foot is flat on the ground.
How Long to Hold Flex for Muscle Growth
For hypertrophy through isometric flexing, hold each contraction for 10 to 30 seconds depending on your level of fatigue and control. Three to five repetitions per session, performed a few times a week, can help with endurance and toning. While it’s not a primary muscle for growth aesthetics, endurance training can benefit runners and those aiming for injury prevention.
Different Levels of Skill
- Beginner: Focus on basic toe lifts and walking on heels. Work on isolating toe movement without cramping.
- Intermediate: Add resistance bands and controlled dorsiflexion movements. Start tracking hold duration and balance.
- Advanced: Incorporate dynamic movements like toe lifts during squats, or during balance board routines to recruit the muscle in real-time functional movement.
Supporting Other Muscles
The extensor digitorum longus works alongside the tibialis anterior and peroneus tertius to stabilize the foot during gait and prevent foot drop. It plays a supportive role in ankle stability, which is crucial for running, jumping, and rapid directional changes. Strengthening it also reduces the strain on the calf muscles, particularly during uphill or sprinting activities.
In short, this muscle may be overlooked in traditional workouts, but its impact on foot health, balance, and ankle control makes it essential for athletes and everyday movers alike. Training it improves stride efficiency and prevents anterior shin discomfort, making it a key contributor to lower leg function.
