In wide world of squats, there is also a not so well known variant, but which brings several benefits, the toe squat, or the squat on the toes.
This exercise activates the leg muscles, like a normal squat, but also takes advantage of the plantar pump, i.e. the flexion-extension of the feet, which pushes liquids towards the pelvis.
Let's find out everything there is to know about the toe squat!
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What is the toe squat and what benefits does it bring?
Il toe squat is a type of squatting which is performed on the toes; this exercise allows you to work many muscles dedicated to the stability of the lower body, thus improving balance and stability.
Furthermore, it is un valid ally for the cellulitis, since it allows you to reactivate the blood and lymphatic circulation of the legs, improving imperfections such as swelling and retention.
By reactivating circulation, the metabolism of the critical areas improves, the cells are reoxygenated and the toxins drain from the tissues.
The toe squat consists of a basic but little-known movement that must be performed with an alternation of work on the toes and work with the feet flat on the ground.
Besides all the muscles of the lower limbs, in fact, the plantar pump is also activated, which restores proper blood flow.
How is it done?
Let's see in detail the execution of this variant of squat:
- Stand upright, with the soles of your feet flat on the ground and your legs shoulder-width apart
- Bend your knees and lower your pelvis backwards, being careful not to arch your back
- Continue squatting with feet flat on the ground
- Raise your toes when you reach the maximum squat level
- Straighten your legs, keeping your toes raised
- Return to a standing position and place the soles of your feet on the ground
- Repeat for as many reps and sets as needed.
As with all types of squats, it is good not to do it if you have knee problems; moreover, we always recommend that you be followed by a professional trainer to learn the correct technique and perfect the execution of this exercise.
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What does toe squat train?
The muscles involved in performing the toe squat are as follows:
- Quadriceps
- Femoral
- Hip flexors
- Adductor (inner thigh)
- Calves
- Buttocks
- Plantar pump
Toe squat VS plie squat
Another one a variant of squat that involves standing on your toes is the pliè squat, a movement"stolen” to classical dance.
In toe squat, toes are straight and feet are shoulder-width apart; in plie squat, on the other hand, the toes are turned outward and the feet are slightly wider of shoulder width.
In both of these variants, the feet are firmly on the ground up to the squat, then you have to stand on your toes for the entire ascent phase. In the plie squat, more emphasis is placed on the inner thigh muscles than in the toe squat.
And you, do you perform this variation during your leg day? Let us know in the comments and remember to follow us on our telegram channel
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