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Toe raises

Toe raises are a fitness exercise designed to strengthen the muscles of the shin. This effective workout can be easily performed at home without the need for special equipment. In contrast to standing calf raises, where the heels are lifted upward, toe raises involve lifting the toes upward, providing targeted activation of the shin muscles.

Muscles targeted during toe raises During toe raises, the primary focus is on the toe extensor (musculus extensor digitorum) and the entire tibialis anterior muscle, which encompasses the shin muscles.

Execution of toe raises The execution of the toe raises exercise is straightforward and suitable for location-independent training, as strengthening the shins can be done while standing without additional equipment.

Body position

Commence by assuming an upright position. Your feet are approximately hip-width apart, toes pointing forward. The legs are nearly fully extended, the upper body is erect, and the head forms a natural extension of the spine, with the gaze directed forward. Arms hang relaxed at the sides of the body. For added stability during toe raises, you can lean slightly against a wall.

Movement execution

To initiate toe raises, lift the front part of your feet as high as possible. Exhale during this upward movement, ensuring that the heels remain on the ground. The rest of the body should remain immobile during this upward motion. Hold the toes in the highest position for several seconds. Subsequently, lower the toes, return to the starting position, and prepare for the next repetition while inhaling.

Stressed muscles and common mistakes

Errors in toe raises are rare, but there are some aspects to consider for optimal execution of the exercise. Here are two common mistakes that should be avoided:

✅ Legs too straight: Throughout the entire execution, the legs should be almost completely straight. However, it is important to maintain a slight bend in the knees to minimize stress on the joints.

✅ Toes not lifted sufficiently: Occasionally, athletes tend to lift their toes only minimally. However, it is crucial to stretch the toes as far upward as possible to achieve the full intensity of the exercise.

Alternatives and similar exercises to toe raises

Hardly any athlete incorporates toe raises into their training plan. Instead, various alternatives are widely used to strengthen the antagonistic muscle, the calf muscles.

Standing calf raises

During standing calf raises, the movement occurs in the opposite direction. While standing, you lift your heels upward, with the weight solely on the front of your feet.

Seated calf raises

An option for training the lower legs is seated calf raises. In this exercise, you raise your heels while sitting, keeping the toes in contact with the ground.

Stretch your calves

Stretching the calf muscles is also essential for targeted strengthening. Various stretching exercises are available to effectively stretch the posterior muscles of the lower leg in different locations.

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Toe raises

Body position

Movement execution

Stressed muscles and common mistakes

Alternatives and similar exercises to toe raises

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