How To Achieve Terrific Toe Height As An Irish Dancer

One of the most striking elements that sets top-level Irish dancers apart is toe height – that strong, lifted finish that creates clean, powerful lines. But achieving that picture-perfect toe height doesn’t just happen overnight – it takes targeted strength, technique, and consistency. That’s why we launched our second 5-day Toe Height Challenge inside our Move With Meg Gold Club community.

Take a look at this transformation from one of our dancers during the first toe height challenge…

On Day 1, she was already putting in the work – but by Day 5, you can clearly see a big difference in toe height. This kind of progress in just five days is a testament to what’s possible with the right exercises, consistency and coaching. If you're ready to level up your dancing, don’t underestimate the power of big toe mobility. 

Why Will It Help My Toe Height?

Big toe mobility is a game-changer when it comes to achieving impressive toe height in Irish dance. That final push onto the tips of your toes comes largely from the big toe joint, if this joint is stiff or restricted, it becomes physically impossible to achieve full extension through the foot. In other words, even if your calves are strong and your ankles are mobile, limited big toe mobility can hold you back from reaching your maximum height. That’s why improving mobility in this area is essential – it allows you to roll through the foot more efficiently, finish your movements with greater height and precision, and reduce strain on the rest of the lower body.

Building strength and flexibility in this tiny joint might seem like a small detail, but it makes a massive difference in both performance quality and long-term foot health. If you want to get higher on your toes and keep dancing for years to come, big toe mobility should be a key part of your training toolkit.

How Do I Do It?

Here's a step-by-step guide to performing this one move safely and effectively:

1. Set Up Your Space

• Use a soft surface like a yoga mat or carpeted floor.
  
  
• Remove shoes, and wear socks or go barefoot.
   

2. Start in a Kneeling Position

• Kneel on the mat with your knees hip-width apart.
  
  
• Tuck your toes under so the balls of your feet and all ten toes are firmly pressing into the ground.
  
  
• Make sure your big toes are pointing straight forward and not rolling out to the side.
  
  

3. Sit Back Slowly

• Gently begin to lower your hips back toward your heels.
  
  
• Only go as far as you can while keeping the toes grounded and heels in line.
  
  
• You should feel a strong stretch in the arches of your feet and around the base of the big toes.
  
  

4. Hold the Position

• Keep your chest tall and shoulders relaxed.
  
  
• Hold the stretch for 20–30 seconds to start, working up to 1–2 minutes as your flexibility improves.
  
  
• Breathe deeply and evenly.
  
  

5. Come Out Carefully

• Slowly lift your hips off your heels.
  
  
• Untuck your toes or roll the tops of your feet to release any tension.
  
  

Top Tips for Dancers:

• Do this stretch daily for the best results.
  
  
• This move is brilliant for prepping your feet for toe height drills – stronger, more mobile toes = higher, cleaner Dancing.
  
  

If you would like to see amazing improvements in your toe height before your next Major Championship, then make sure you take part in our Toe-Height challenge 2.0! To take part you must be part of our Gold Club, which currently is £35 per month (but this is changing very soon 👀)