Grip, Push, Propel: The Role of Toe Flexor Strength in Movement Longevity

True foot power begins with the toes — and more specifically, with toe flexion aka gripping the ground. When we engage in the simple yet profound act of gripping the ground with our toes, we’re not just activating the small foot muscles — we are tapping into one of the body’s most foundational postural and fascial systems: the Deep Front Line.

The Deep Front Line (DFL), as described in the Anatomy Trains myofascial map, is a continuous fascial and muscular chain that connects the toes to the inner arch, up through the deep calf, adductors, pelvic floor, diaphragm and all the way to the tongue and jaw. Toe flexion — especially when done with intention and grounded awareness — becomes the entry point into this entire stabilizing system.

By gripping the ground with the toes:

We activate the flexor hallucis longus and flexor digitorum longus, which are deep stabilizers of the foot and ankle.
This engagement creates tension through the fascia that continues upward along the tibialis posterior, connecting to the pelvic floor muscles, contributing to core stability and intra-abdominal pressure regulation.
Simultaneously, this fascial tension pulls upward through the psoas and diaphragm, enhancing both postural alignment and respiratory efficiency.

This is why toe flexion is far more than just a strength movement — it is a sensory gateway to core control, breath, and full-body integration. Whether in static postures or dynamic motion, the ability to grip the ground with the toes acts as a neural and fascial anchor, grounding the body and activating systems essential for balance, power, and movement longevity.

In the below video I share four of my favorite exercises for activating and strengthening the toes through a variety of toe flexion exercises.