How to Do Ankle Dorsal Flexion

Ankle Dorsal Flexion is a calves exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Calves

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Ankle Dorsal Flexion

  1. 01Stand facing a wall with one foot slightly in front of the other and the toes of the lead foot pointing forward.
  2. 02Shift the weight onto the lead leg while keeping the heel firmly in contact with the ground.
  3. 03Drive the lead knee forward toward the wall until a stretch is felt in the Achilles and lower calf.
  4. 04Hold the end-range position for two seconds while pulling the toes toward the shin.
  5. 05Slowly return the knee to the starting position and repeat for the desired reps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Ankle Dorsal Flexion

Primary Stabiliser Inactive

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Primary movers

  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

To maximize the range of motion, ensure the heel remains glued to the floor and avoid letting the foot collapse into pronation.

Same coaching engine used inside the A90 app

05 / FAQ

Ankle Dorsal Flexion questions

What muscles does Ankle Dorsal Flexion work?

Ankle Dorsal Flexion is catalogued as a calves exercise in A90 Training Club, with the calves as its primary muscle group.

How do you do Ankle Dorsal Flexion correctly?

Stand facing a wall with one foot slightly in front of the other and the toes of the lead foot pointing forward. Shift the weight onto the lead leg while keeping the heel firmly in contact with the ground. Drive the lead knee forward toward the wall until a stretch is felt in the Achilles and lower calf. Hold the end-range position for two seconds while pulling the toes toward the shin. Slowly return the knee to the starting position and repeat for the desired reps.

What is the A90 coach tip for Ankle Dorsal Flexion?

To maximize the range of motion, ensure the heel remains glued to the floor and avoid letting the foot collapse into pronation.

Is Ankle Dorsal Flexion suitable for beginners?

Ankle Dorsal Flexion is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Ankle Dorsal Flexion?

No. Ankle Dorsal Flexion is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes ankle dorsal flexion into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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