Ankle - Dorsal Flexion Exercise Guide
Exercise Profile
- Target
- Tibialis Anterior
- Equipment
- Body weight
- Body Part
- Calves
- Primary Muscle
- Tibialis Anterior
- Intensity
- low
- Category
- stretching
- Skill Level
- beginner
- Estimated Calories
- 2.5
- Alternate Names
- Dorsiflexion Stretch, Ankle Flex Stretch
Visualised Target Muscle Groups
Front
Back
How to: Ankle - Dorsal Flexion
- Begin by standing upright or seated.
- Slowly and carefully flex your foot upwards, bringing your toes towards your shin.
- Hold the position for 15-30 seconds while breathing deeply.
- Release and repeat for several reps.
Common Mistakes
- Bending the knee excessively during the stretch.
- Rushing through the movements.
- Not holding the stretch long enough.
Modifications
- Perform seated if standing is difficult.
- Use a wall or stable surface for support if necessary.
Tips
- Keep your movements slow and controlled to avoid strain.
- Maintain a neutral spine while performing the stretch.
- Focus on feeling the stretch in the front of your lower leg.
Ankle - Dorsal Flexion Alternatives
Tags
ankle
flexibility
calves
dorsiflexion
stretching
beginner