Ankle Plantar Flexion
Build stronger calves with Ankle Plantar Flexion! Elevate your workout & improve lower body strength. Start today!
The Ankle Plantar Flexion mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Ankle Plantar Flexion Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Ankle Plantar Flexion Variations and Alternatives
How to do the Ankle Plantar Flexion
Start by standing upright with your feet shoulder-width apart. If you are using a step, position the balls of your feet on the edge of the step with your heels hanging off.
Slowly raise your heels as high as possible by pushing through the balls of your feet, contracting your calf muscles.
Hold the top position for a moment and then slowly lower your heels back to the starting position (or below the level of the step if using one).
Repeat the movement for the desired number of repetitions and sets.
If additional stretch or contraction is desired, perform the exercise on a step or ledge, carefully controlling the movement to prevent injury.
Make sure to keep your back straight and your core engaged throughout the exercise to maintain balance.
Ensure to perform this exercise with a controlled motion and avoid bouncing. Using a step will increase the range of motion and can lead to a more intense stretch and contraction in the calf muscles. As with any exercise, focus on form and controlled movements for safety and the best results.
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Ankle Plantar Flexion FAQs
What muscles does the Ankle Plantar Flexion work?
The Ankle Plantar Flexion mainly works the calves / shins. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Ankle Plantar Flexion?
None. The Ankle Plantar Flexion is a bodyweight exercise, so you can do it anywhere.
What workout day should the Ankle Plantar Flexion go on?
It belongs on leg day in a push/pull/legs routine.
What are some Ankle Plantar Flexion variations and alternatives?
Similar exercises include the Ankle Dorsal Flexion, Box Bodyweight Standing Calf Step Raise, Bodyweight Calf Raises and Walking Calf Raises.
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