Toe Squat
- Beginner
- Yoga
- Mobility
- Home
Toe squat kneels with the toes tucked under and the hips sitting back onto the heels, spine tall and hands resting on the thighs. The deep knee bend loads the calves and quads through a static stretch under bodyweight. Beginners use it at home or in mobility work, as a warmup, a main pose or a finisher between other movements.
- Muscles
- Calves, Quads
- Equipment
- Bodyweight
- Logged as
- Timed hold
How to
- Kneel and tuck your toes under.
- Sit your hips back onto your heels.
- Keep your spine tall, hands on your thighs.
- Breathe through the foot stretch and hold.
Form cues
- Ease in slowly as the stretch builds.
- Keep your knees in line with your hips.
- Let the stretch settle through the tops of your feet.
Common mistakes
- Hips lift off the heels to escape the stretch. Sink your hips back down onto your heels.
- Weight shifts onto one foot more than the other. Keep your weight even between both feet.
- Upper body hunches forward under the stretch. Lift your chest and stack your spine tall.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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