How to Do Ankle Plantar Flexion

Ankle Plantar 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 Plantar Flexion

  1. 01Sit on the floor with legs extended straight in front of the body and the back upright.
  2. 02Point the toes forward as far as possible, focusing on the contraction in the back of the lower leg.
  3. 03Hold the pointed position for two seconds to engage the calf and soleus muscles.
  4. 04Flex the feet back toward the shins to feel a stretch in the Achilles tendon.
  5. 05Repeat the cycle with a rhythmic tempo to improve synovial fluid flow in the ankle joint.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Ankle Plantar 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 increase the intensity without equipment, perform the movement one leg at a time to focus on the end-range contraction.

Same coaching engine used inside the A90 app

05 / FAQ

Ankle Plantar Flexion questions

What muscles does Ankle Plantar Flexion work?

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

How do you do Ankle Plantar Flexion correctly?

Sit on the floor with legs extended straight in front of the body and the back upright. Point the toes forward as far as possible, focusing on the contraction in the back of the lower leg. Hold the pointed position for two seconds to engage the calf and soleus muscles. Flex the feet back toward the shins to feel a stretch in the Achilles tendon. Repeat the cycle with a rhythmic tempo to improve synovial fluid flow in the ankle joint.

What is the A90 coach tip for Ankle Plantar Flexion?

To increase the intensity without equipment, perform the movement one leg at a time to focus on the end-range contraction.

Is Ankle Plantar Flexion suitable for beginners?

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

Do you need equipment for Ankle Plantar Flexion?

No. Ankle Plantar 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 plantar flexion into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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