Different Ways to Engage: Extend your big toe upward while keeping the foot flat on the ground. Try isolating the toe lift without lifting the other toes. Practice toe raises while standing or walking barefoot, focusing on lifting the big toe independently. Use resistance bands wrapped around the toe to increase difficulty during dorsiflexion
Where the Muscle Is Located: The extensor hallucis longus is located in the front of the lower leg. It originates from the middle third of the fibula and interosseous membrane and runs down the front of the ankle to insert on the top of the big toe.
How Long to Hold Flex for Muscle Growth: For strength development, hold the toe lift for 5 to 10 seconds per repetition using controlled resistance. Complete 3 to 5 sets of 10 to 15 reps. For endurance or rehab, lighter holds of 15 to 20 seconds may be performed up to 3 times a day.
Different Levels of Skill
- Beginner: Seated big toe lifts with visual focus on toe movement
- Intermediate: Standing toe raises with weight shifting
- Advanced: Balance drills with isolated toe extension or resisted toe lifts using a loop band
How Other Muscles It Supports:
The extensor hallucis longus helps with ankle dorsiflexion and toe clearance during walking, reducing tripping risk. It works in coordination with the tibialis anterior and other foot extensors to stabilize the foot during swing phase and assists in maintaining proper foot alignment and posture during movement.
