Toe Seesaw

toe see saw

The toe seesaw is an excellent exercise designed to strengthen the muscles in the feet and lower legs, particularly targeting the toes, calves, and ankle stabilizers. By alternately rocking between the toes and heels, this movement builds balance and proprioception, which are essential for injury prevention and improved mobility.

Athletes and fitness enthusiasts benefit significantly from the toe seesaw, as it helps reinforce proper foot mechanics and enhances stability for activities like running, weightlifting, and hiking. This exercise also supports foot arch health and flexibility, making it ideal for those who spend long periods on their feet or suffer from plantar fasciitis and other foot conditions.

The toe seesaw is adaptable to various fitness levels, allowing you to increase or decrease the intensity by adjusting your tempo and repetitions. Regularly incorporating it into your training routine will improve foot strength, promote balance, and enhance overall lower body mobility for better athletic performance and daily movement.

Equipment Needed

  • Open Floor
  • Chair (optional)


  1. Either sitting or standing, align your lower leg so your shin is vertical and your knee is directly above your ankle.
  2. Begin by pulling your big toe up in the air while the rest of your toes stay flat on the ground
  3. Lower your big toe back to the floor
  4. Pull your other toes up in the air while leaving your big toe flat
  5. Repeat as prescribed and go slow

Common Error

  • Don’t give up. This is a VERY tricky movement for many people. It is common for coordination to be jerky or uncomfortable but the only way to improve is to practice.
  • Try not to grip the floor or curl the toes that remain on the floor. Focus on relaxing the toes that you aren’t trying to move.

Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A


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