How to do Toe-to-Wall
StandingHoldBoth sidesBeginner
Toe-to-Wall is a standing stretch for your ankles, calves and feet. Do it on one side, then switch.
Step by step
- 1Stand facing a wall with your hands resting on it at chest height.
- 2Pop your right toes up on the wall, keeping your heel on the floor, and gently lean your hips in.
What you should feel
Feel the stretch along your right calf and foot.
Form tips
- Square your hips to the wall. Feel the right calf and the arch of the foot. Lean in gradually, don't bounce.
- Let your shoulders stay relaxed.
- Lean in a little more… only if it feels easy.
Make it easier
Place your toes lower on the wall if this feels too strong.
Coming out of it
Slowly lean back… and lower your foot to the floor.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Toe-to-Wall with a coach
In BendEase, a voice coach talks you into Toe-to-Wall, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your ankles and calves.
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