Difficulty
Beginner
Category
Rehabilitation
Target Muscle
Calves
Secondary Muscles
extensor digitorum longus, extensor hallucis longus, peroneus tertius
Equipment
Body weight
Body Part
Lower legs
Stand tall with feet hip-width apart; lightly hold a wall or chair for balance if needed. Keep knees soft, torso upright, and weight centered over your heels. Actively pull your toes up toward your shins (ankle dorsiflexion) without lifting the heels. Pause briefly at end range while keeping ankles aligned and not turning the feet out/in. Lower the forefeet slowly to the floor; avoid letting them drop or slapping the ground. Repeat for controlled reps, staying within a pain-free range and even between sides.
