Dumbbell Toe Walks
Dumbbell Toe Walks are a functional lower-body exercise where you walk on the balls of your feet while holding weights. This movement builds isometric calf strength, improves ankle stability, and challenges grip endurance.
Since this is a time-based endurance exercise, the AI analyzes your duration and load relative to your RPE to ensure you maintain sufficient time-under-tension without compromising ankle stability. If your HealthKit data indicates high daily step counts or recent running fatigue, the app can adjust the volume to prevent Achilles tendon overuse. Additionally, by monitoring grip fatigue versus calf fatigue, the AI can suggest when to use straps so your calves remain the limiting factor during the set.
Form Cues
- Stay high on the balls of your feet
- Keep your knees straight but soft
- Take small, controlled steps
- Keep your chest up and shoulders back
- Engage your core to prevent swaying
- Don't let your heels touch the ground
- Don't bend your knees excessively
- Don't rush or take large strides
- Don't allow your ankles to roll outward
- Don't round your shoulders forward
Common Mistakes
- Heels dropping too low
- Walking too fast
- Bending knees to compensate
- Rolling onto outer edges of feet
- Poor upper body posture
Muscles Worked
This exercise primarily targets the gastrocnemius and soleus muscles of the calves by maintaining a near-isometric contraction at the peak range of motion. It also heavily recruits the intrinsic muscles of the feet and ankles for stability, while the dumbbells provide a significant challenge to the forearm flexors and grip strength.
Primary
Secondary
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