Ankle Dorsal Flexion
Strengthen your shins! Improve ankle mobility and flexibility with Ankle Dorsal Flexion. A simple exercise for better lower leg health.
The Ankle Dorsal Flexion mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Ankle Dorsal Flexion Muscles Worked
Primary
Shin (tibialis anterior)
Secondary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Ankle Dorsal Flexion Variations and Alternatives
How to do the Ankle Dorsal Flexion
Begin by sitting or standing comfortably with your feet flat on the floor.
Keep your toes on the ground and raise your heels as high as you can, engaging the muscles in the front of your shin (the tibialis anterior).
Hold this dorsiflexed position for a moment before lowering your heels back to the floor.
Repeat the movement for a set number of repetitions.
To increase the intensity, you can perform this exercise with one foot at a time to put more focus on the working leg.
Make sure to perform the movement in a controlled manner and try to increase the range of motion over time to improve flexibility and mobility in the ankle joint.
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Ankle Dorsal Flexion FAQs
What muscles does the Ankle Dorsal Flexion work?
The Ankle Dorsal Flexion mainly works the calves / shins. The main muscles are the tibialis anterior.
What equipment do you need for the Ankle Dorsal Flexion?
None. The Ankle Dorsal Flexion is a bodyweight exercise, so you can do it anywhere.
What are some Ankle Dorsal Flexion variations and alternatives?
Similar exercises include the Ankle Plantar Flexion, Cable Seated Foot Inversion, Dorsal Flexion Hold and Dynamic Ankle Weight Bearing Dorsi Flexion.
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