Last week, we introduced you to the foundations of toe yoga.
(👉 New here? Start with Part 1 — everything in today’s post builds off those basics.)
But here’s the thing, strong feet don’t automatically mean functional feet. And that’s why this week we’re bringing it all together by integrating toe yoga into posterior chain strengthening exercises.
Why Toe Yoga Alone Isn’t Enough
We see it all the time:
- You do your toe yoga consistently.
Your feet feel strong, but nothing’s changing in your movement and your nagging injury keeps coming back.Â
- You try to jump into strength training too soon.
Suddenly all that foot control is gone.Â
It’s definitely frustrating – we get it. But honestly? That means you’ve landed in exactly the right place.  We’re going over 2 exercises that will integrate your toe yoga. With these exercises your new foot mobility will translate into your everyday hobbies and activities you love!
Foot Health Impacts More Than Just Your Feet
Before moving forward, it’s important to recognize just how important your foot health is. If you’re lacking flexibility, stability, and strength in your foot, you’re not just at risk for foot pain. You’re setting yourself up for hamstring issues, hip tightness, under-performing glutes, shin and calf issues. The list goes on and on.
The health and movement pattern of your feet directly impacts how you walk, run, and move in general.
Functional Toe Yoga Integration
Our two standing exercises combine foot control with posterior chain strengthening — so you get more out of both.
- Front foot = toe yoga foot
- Back foot = light support, even pressure through the plantar plate
All while performing a solid, balanced RDL.
Form matters here — keep control and keep the movement smooth.
This one’s a challenge — and that’s the point.
- Front foot – toe yoga foot
- Back foot – helping balance
Lifting your toe while squatting really tests your balance and motor control. It’s tough, but you can do it! Just don’t be surprised if it takes a few times before you get it right.
For both exercises you want to do:
3 sets of 10 reps per leg
• 5 reps with the big toe lifted
• 5 reps with the big toe pressed down
Go slow. Stay focused. Own every rep.
If you’re wondering, “Why didn’t anyone tell me sooner?”Don’t worry. Many people don’t realize they need to re-teach your body how to incorporate that new flexibility and stability. Now you have the tools to integrate that new mobility into your ever day life.
Ongoing Foot or Ankle Issues?
If you’re dealing with chronic foot pain, a nagging ankle sprain, or just want to make sure your foundation is solid — we’ve got something for you.
MDRx Foot & Ankle Recovery is our go-to program for rebuilding strength, mobility, and control from the ground up. Whether you’re recovering from an injury or trying to prevent the next one, this program walks you through a proven system built from years of clinical experience and thousands of patient cases.
What you’ll get:
âś… Daily recovery sessions (15 mins or less)
âś… Targeted mobility + stability drills
âś… A stronger, more resilient foundation for training and life
It’s all delivered through the TrainHeroic app, so it’s easy to follow and fits into your routine.
If you’ve been dealing with foot or ankle issues and don’t know where to start — this is it. Your feet are always taking care of you… now it’s time you take care of your feet.
