Main focus: tibialis anterior, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Stand in a clear area to march on the spot or move slowly forward. Raise one knee comfortably, coordinating the opposite arm. Place the foot down with control and alternate in a steady rhythm.
What you train: Trains arm-leg coordination and balance while raising each knee.
Watch video1 × 5 gentle shifts onto the toes
Sit with feet grounded and toes relaxed, without loading the outer foot edge. Lift only the big toe, keeping the other four down. Lower it and lift the other toes; alternate slowly, using a hand if needed.
What you train: Trains independent toe control and awareness of foot contact.
Watch video1 × 6 gentle repetitions
Stand with feet slightly apart and one hand on a fixed support. Shift weight to one side, bending that knee without lifting either foot. Return through centre with control and repeat the same range on the other side.
What you train: Trains sideways weight transfer and foot control.
Watch videoAdditional exercise
1 × 6
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
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Additional exercise
1 × 6
What it trainsTrains ankle mobility without bodyweight on that foot.
Sit with one leg slightly extended and your foot off the floor. Point your toes towards you, then gently away. Switch sides.
Technique cueKeep the leg still so movement stays at the ankle.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Train
2 × 8
What it trainsStrengthens the front lower-leg muscles that lift your toes while walking.
With a fixed support within reach and both heels on the floor, lift the front of your feet. Lower your toes slowly and repeat.
Technique cueUse a small range and the support to stay steady.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Train
2 × 8
What it trainsWorks the front lower-leg muscles that lift your toes.
Rest your back on a wall with feet slightly forward. Keep heels grounded, raise toes and lower slowly.
Technique cueBring feet closer to the wall if control is difficult.
Official Vimeo oEmbed HTTP 200 metadata: title, author, 12 s duration and player URL checked. Full playback and audio not observed.
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Back against a wall, heels grounded: raise toes and lower with control. Follow the app's range and prescription.
Train
2 × 8
What it trainsTrains arch-supporting foot muscles without curling the toes.
With your foot grounded, gently draw the toe bases towards your heel without curling or lifting toes. Hold three seconds and relax.
Technique cueSeek a very small arch lift with straight toes.
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Gently draw the forefoot towards the heel without curling toes.
Train
2 × 8
What it trainsWorks the calves while seated, especially the soleus.
Sit with feet grounded, raise heels and lower slowly. For extra resistance, rest a light load on your thighs away from the kneecaps.
Technique cueIf adding a light load, place it on the thighs away from kneecaps.
Official page HTTP 200; title, movement instructions and VideoPlayer offering a video checked. Full playback and audio not checked.
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The video demonstrates the unloaded base movement; add load only if the card permits it and you retain control.
Additional exercise
1 × 6
What it trainsStrengthens the calves and trains ankle control when rising onto your toes.
With a firm support within reach, lift both heels and lower slowly until your whole foot rests on the floor.
Technique cueKeep your ankles aligned and weight away from the edges of your feet.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsGently stretches the calf with stable support.
Place your hands on a wall and step one foot back. Keep your back heel on the floor and gently bend your front knee until you feel a light stretch. Switch sides.
Technique cueBreathe normally and hold without bouncing.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 6
What it trainsWorks the calf with emphasis on the soleus.
Hold a support with knees slightly bent. Raise both heels and lower slowly without fully straightening your knees.
Technique cueKeep knees slightly bent throughout.
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Keep both knees bent while raising and lowering heels. Use this card's stable support and prescription.
Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
Date checked:
The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
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Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
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EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
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EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
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EquipmentLight dumbbells, Chair and Towel; Clear gym space
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