Balance

Toe raises

Lifting your toes while keeping your heels down — strengthens the front of the shins for steadier steps.

Beginner Low impact Sturdy chair
Movement diagram for Toe raises: standing tall to standing, toes lifted
Original diagram — start and finish positions.

How to do it

  1. Stand tall holding the back of a chair or a worktop.
  2. Keeping your heels on the floor, lift your toes and the front of your feet.
  3. Lower slowly.
  4. Repeat at a steady pace.

Form tips

  • Keep your weight from tipping backwards.
  • Pair it with calf raises.

Common mistakes

  • Sticking your bottom out to balance.

Easier and harder

Make it easier

Do it sitting on a chair.

Make it harder

Let go of the support, or try heel walking a few steps.

Watch

Exercises to improve balance and muscle strength — Royal Osteoporosis Society on YouTube. The video loads from YouTube when you press play. Watch on YouTube

Sources

  1. Royal Osteoporosis Society: Exercise to help your balance — checked 3 Oct 2026

More balance exercises