Toe Squat anatomy

Toe Squat · Vajrasana (Toes Tucked) · Tư thế quỳ dựng ngón chân

Toe Squat mainly works ; it stretches quadriceps; erector spinae, multifidus, transversus abdominis stabilize.

Opening the 3D model…

Kneel with the knees together, tuck all the toes under so the pads and bases of the toes, little toes included, press into the floor. Slowly sit back until the buttocks rest on the heels, heels together, back upright, crown reaching up and hands on the thighs. The weight of the torso sinks into the heels and toes, giving a strong stretch to the soles (the plantar fascia and the small muscles under the foot) and the toe joints; the fronts of the thighs stretch with the knees deeply bent while the deep back muscles hold the spine upright. The sensation in the soles is often intense: start with a few breaths, build up to about a minute, then untuck the toes and sit back in Thunderbolt Pose to release. With knee pain, put a folded blanket between the buttocks and heels; if you feel sharp pain in the toes or soles, put the hands on the floor to take some weight off.

Muscles in this pose

Stretching: Quadriceps

Stabilizing: Erector spinae, Multifidus, Transversus abdominis, Trapezius

Why these muscles work or stretch

• Quadriceps · Stretching: Knees deeply bent
• Erector spinae · Stabilizing: Keeps the spine upright

Practice cues

• Tuck all ten toes, little toes included, with the heels together
• Sit back onto the heels slowly, back upright, crown reaching up
• Breathe slowly and evenly through the sensation; don't hold the breath

Benefits

• Strongly stretches the soles and the toe joints
• May help keep the feet supple, welcome for people who stand or walk a lot
• Stretches the fronts of the thighs and trains the deep back muscles to hold the spine upright

Cautions / contraindications

• Use caution with knee pain; put a folded blanket between the buttocks and heels
• Avoid with an injured, swollen or painful toe or foot
• Use caution with big-toe joint pain or gout; support some weight with the hands

Easier variations

• Place the hands on the floor in front of the knees to take weight off the toes
• Sit higher on a folded blanket between the buttocks and heels

General information, not a substitute for advice from a doctor or teacher.

Written and reviewed by Yoga An Viên center · Updated 24/10/2026

How to practice this pose (YogaWay, in Vietnamese)

Related poses

• Thunderbolt Pose Vajrasana
• Hero Pose Virasana
• Lion Pose Simhasana
• Wide-Knee Child's Pose Adho Mukha Virasana
• Tiger Pose Vyaghrasana
• Child's Pose Balasana

A free community project by Yoga An Viên center · Model: Z-Anatomy (CC BY-SA 4.0), based on BodyParts3D © DBCLS (CC BY-SA 2.1 JP)