Lying Ankle Flexion Extension
Improve ankle mobility with Lying Ankle Flexion Extension! A simple exercise to stretch and strengthen your lower legs.
The Lying Ankle Flexion Extension mainly works the calves / shins. No equipment needed: it uses just your bodyweight.
Lying Ankle Flexion Extension Muscles Worked
Primary
Upper Calf (gastrocnemius)
Secondary
Lower Calf (soleus); Shin (tibialis anterior)
Lying Ankle Flexion Extension Variations and Alternatives
How to do the Lying Ankle Flexion Extension
Lie down on your back on a comfortable surface, with your legs extended in front of you and your arms by your sides.
Flex your ankles by pulling your toes up towards your shins (dorsiflexion), focusing on feeling the stretch in your calves.
Hold the flexion for a brief moment.
Point your toes away from your shins (plantarflexion), feeling the stretch across the front of your ankles and shin area.
Hold the extension for a brief moment.
Repeat the movement for the desired number of repetitions, maintaining a smooth, controlled pace throughout the exercise.
It's important to perform this exercise gently, especially if you're new to it or have any pre-existing ankle or lower leg conditions. The images provided illustrate the muscle groups involved during the ankle flexion and extension aspects of the exercise.
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Lying Ankle Flexion Extension FAQs
What muscles does the Lying Ankle Flexion Extension work?
The Lying Ankle Flexion Extension mainly works the calves / shins. The main muscles are the gastrocnemius.
What equipment do you need for the Lying Ankle Flexion Extension?
None. The Lying Ankle Flexion Extension is a bodyweight exercise, so you can do it anywhere.
What are some Lying Ankle Flexion Extension variations and alternatives?
Similar exercises include the Ankle Circle, Ankle Dorsal Flexion, Ankle Plantar Flexion and Calf Rope Stretch.
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