> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Toes extension

> 10 exercises in Joint movements.

10 exercises, grouped by difficulty and then by equipment, easiest first. Part of [Joint movements](/collections/joint-movements).

## Strength

5 exercises.

### Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">2 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Heel walk" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0z5.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=b2a4af7deb95a1a98fadbf90437900e6" href="/exercises/heel-walk-e0z5" width="320" height="320" data-path="images/exercises/e0z5.jpg" />

      <Card title="Standing ankle circles" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0au.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=7beec2fde83299ef543bce489b74bbde" href="/exercises/standing-ankle-circles-e0au" width="320" height="320" data-path="images/exercises/e0au.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

### Novice

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#65a30d14", borderLeft: "4px solid #65a30d"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#65a30d"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#65a30d"}}>Level 2 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">3 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="3 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Standing big toe flexion" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17e.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=7aaac2dcf881465e79598f5ccc566615" href="/exercises/standing-big-toe-flexion-e17e" width="320" height="320" data-path="images/exercises/e17e.jpg" />

      <Card title="Standing big toe extension" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e17f.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=fe36df9d421a65cbc9f4656f39c26579" href="/exercises/standing-big-toe-extension-e17f" width="320" height="320" data-path="images/exercises/e17f.jpg" />

      <Card title="Standing toes to heels" img="https://mintcdn.com/openmovement/WxDAWzevIKn1VTcc/images/exercises/e0b8.jpg?fit=max&auto=format&n=WxDAWzevIKn1VTcc&q=85&s=abf5efbd3600bc0329d3904774af0805" href="/exercises/standing-toes-to-heels-e0b8" width="320" height="320" data-path="images/exercises/e0b8.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

## Flexibility

5 exercises.

### Beginner

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#16a34a14", borderLeft: "4px solid #16a34a"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#16a34a"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#16a34a"}}>Level 1 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">3 exercises</span></div>

<AccordionGroup>
  <Accordion title="Ground (standing)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q029.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=63ce6cea08f0de810713d3d47032fedc" width="244" height="268" data-path="images/equipment/q029.webp">
    <Columns cols={3}>
      <Card title="Toe stretch" img="https://mintcdn.com/openmovement/u4isihpalktq37dc/images/exercises/e0wj.jpg?fit=max&auto=format&n=u4isihpalktq37dc&q=85&s=50b9ff41863d9b63ceacb734a7bf6307" href="/exercises/toe-stretch-e0wj" width="320" height="320" data-path="images/exercises/e0wj.jpg" />
    </Columns>
  </Accordion>

  <Accordion title="Ground (hands or body)" description="2 exercises" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Heel sit" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e182.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=e37c7ac6051398c3f2e190e942acd661" href="/exercises/heel-sit-e182" width="320" height="320" data-path="images/exercises/e182.jpg" />

      <Card title="Equestrian" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e178.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=f4b01fcdb5540e6ad05db1e602d2167f" href="/exercises/equestrian-e178" width="320" height="320" data-path="images/exercises/e178.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

### Intermediate

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ca8a0414", borderLeft: "4px solid #ca8a04"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ca8a04"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ca8a04"}}>Level 3 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">1 exercise</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Sitting pike fold on foot with partial rotation" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e18f.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=0e60d8db257dabfb4e9d3d6522b5df1a" href="/exercises/sitting-pike-fold-on-foot-with-partial-rotation-e18f" width="320" height="320" data-path="images/exercises/e18f.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>

### Advanced

<div className="not-prose rounded-xl px-4 py-2.5 my-3" style={{display: "flex", alignItems: "center", gap: "0.9rem", background: "#ea580c14", borderLeft: "4px solid #ea580c"}}><span style={{display: "flex", alignItems: "flex-end", gap: "3px"}}><span style={{width: "0.4rem", height: "0.55rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.72rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "0.89rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.06rem", borderRadius: "2px", background: "#ea580c"}} /><span style={{width: "0.4rem", height: "1.23rem", borderRadius: "2px", background: "#d1d5db"}} /><span style={{width: "0.4rem", height: "1.40rem", borderRadius: "2px", background: "#d1d5db"}} /></span><span className="text-sm font-semibold" style={{color: "#ea580c"}}>Level 4 of 6</span><span className="text-sm text-gray-600 dark:text-gray-400">1 exercise</span></div>

<AccordionGroup>
  <Accordion title="Ground (hands or body)" description="1 exercise" icon="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q01h.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=29181eaf27fe629ddae54c0248aef224" width="286" height="173" data-path="images/equipment/q01h.webp">
    <Columns cols={3}>
      <Card title="Sitting pike fold on foot" img="https://mintcdn.com/openmovement/XQOJBoKc-Za4l09I/images/exercises/e18e.jpg?fit=max&auto=format&n=XQOJBoKc-Za4l09I&q=85&s=28e6153c17e169894ecb878156c90ac8" href="/exercises/sitting-pike-fold-on-foot-e18e" width="320" height="320" data-path="images/exercises/e18e.jpg" />
    </Columns>
  </Accordion>
</AccordionGroup>


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