Extensor digitorum longus
The extensor digitorum longus is a muscle located in the lower leg that helps extend the toes and dorsiflex the foot.
To strengthen this muscle, perform exercises that involve toe extension and ankle dorsiflexion.
- Begin by sitting on a chair with your feet flat on the ground.
- Lift your toes while keeping your heels on the floor.
- Hold the position for a few seconds before lowering your toes back down.
- Repeat for the desired number of repetitions.
How to perform the Extensor digitorum longus
- Set up. Set up in a stable, balanced starting position appropriate for the Extensor digitorum longus using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your calves.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your calves rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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