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ToePro Raise

A calf-raise on the ToePro that challenges plantar flexion while driving the toes down — building strength through the underside of the foot and the muscles that control ankle stability.

Foot & Calf
Ankle Stability
ToePro Device
Overview

What the ToePro Raise Does

The ToePro Raise challenges plantar flexion of the foot — a great exercise for the muscles on the underside of the foot along with the muscles that help control ankle stability. Done on the ToePro device, it combines a calf raise with active downward toe pressure, so you build strength through the whole foot rather than just the calf.

In the demonstration below, the team at Life in Motion Chiropractic in Livonia, Michigan walks through the setup and cues. You can find the ToePro on our products page, which feeds into Human Locomotion.

Technique

How to Perform the ToePro Raise

1

Set up on the ToePro

Stand on the ToePro with your feet positioned and your toes resting over the top lip of the device.

2

Spread your toes wide

Spread your toes as wide as possible and keep them long and extended, not curled.

3

Drive the toes down

Focus on driving your toes down into the top lip — you may see a little blanching as you build real downward pressure.

4

Perform the raise

Do a calf raise while maintaining that downward toe pressure, moving slowly and under control.

5

Lower with control

Lower back down slowly, keeping the toes long and spread the whole time. You’ll feel it in the ankle stabilizers and the underside of the foot.

6

Progress to single leg

To add difficulty, shift to one leg — using your off leg for support at first, then working toward a full single-leg raise.

Key Cue

Keep the toes long, spread, and pressing down the entire time — don’t let them curl or knuckle upward, which shifts the work away from the foot muscles you’re training. Move slowly and controlled through the raise and the lower, and progress to single leg only once the two-leg version feels solid. You’ll also feel the muscle along the inside of the arch working.

Why It Works

Benefits of the ToePro Raise

Foot strength

Strengthens the muscles on the underside of the foot and the arch.

Ankle stability

Challenges the muscles that control and stabilize the ankle.

Plantar flexion

Trains plantar flexion under active downward toe pressure.

Scalable

Progress from two legs to single leg to keep challenging yourself.

Watch For

Common Mistakes

  • Letting the toes flex, curl, or knuckle upward instead of staying long and spread.
  • Losing the downward toe pressure as you rise into the raise.
  • Bouncing through the movement rather than moving slowly and controlled.
  • Jumping to single leg before the two-leg version is solid.
Keep Going

Related Exercises & Products

ToePro Warm-Up Stretch ToePro Inversion & Eversion Shop the ToePro Sports Injuries Full Rehab Library
FAQ

Frequently Asked Questions

What is plantar flexion?
Plantar flexion is pointing the foot downward — the motion of a calf raise. This drill trains it with added downward toe pressure so the muscles under the foot work alongside the calf and ankle stabilizers.
What is the ToePro?
The ToePro is a foot-and-ankle training device made by Human Locomotion. Its top lip lets you drive the toes down while you raise, targeting the foot and ankle more than a standard calf raise. You can find it on our products page.
Where can I get one?
It’s listed on our products page, which feeds into Human Locomotion.
Why keep my toes spread and pressing down?
The downward toe pressure is what pulls the muscles under the foot and the ankle stabilizers into the movement. If the toes curl or knuckle up, the work shifts away and you lose most of the benefit.
When should I move to single leg?
Once you can do the two-leg version slowly and with control while keeping the toes long and pressing down. Start single leg with your off leg lightly supporting you, then progress to full single leg.
Is this safe if I have foot or ankle pain?
It’s generally well tolerated, but the right load and progression depend on your situation. If you have foot or ankle pain — or conditions like plantar fasciitis — have it reviewed first so it can be set up appropriately for you.

This content is for educational purposes only and is not a substitute for individualized medical advice. Exercises shown may not be appropriate for every condition. Consult a qualified healthcare provider before beginning any new exercise program, especially if you have an existing foot or ankle condition.

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