Banded Toe Press

Instructions

1. Stand with a resistance band under your toes.

2. Hold the opposite end of the band with your hands so the band gently pulls the toes upward.

3. Keep your foot flat and your heel in contact with the ground.

4. Press all of your toes down into the band at the same time.

5. Focus on pushing through the toes without curling them aggressively.

6. Hold the press briefly at the bottom.

7. Slowly allow the toes to come back up as the band lifts them.

Common Compensations

• Do not let the heel lift off the ground.

• Do not curl the toes hard instead of pressing them down in a controlled way.

• Do not let the ankle roll inward or outward.

• Do not grip excessively through the arch.

• Do not let the band snap the toes back up too quickly.

• Do not hold your breath.

Extra Info

• You should feel this mostly in the muscles on the bottom of the foot and around the toes.

• You may also feel the arch working to help stabilize the foot.

• The goal is controlled toe flexion against the band, not gripping as hard as possible.

• A lighter band is usually better so you can move all the toes together with control.

• You should not feel sharp pain in the toes, foot, or arch.