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Lower Legs · Body Weight
Ankle Dorsal Flexion (Variation 2)
Ankle Dorsal Flexion (Variation 2) is an intermediate isolation strength exercise that works the calves (lower legs), with the calves assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Shins · tibialis anterior
Secondary muscles
- Calves · gastrocnemius, soleus
How to do Ankle Dorsal Flexion (Variation 2)
- Stand with your feet shoulder-width apart and your hands resting on your hips or at your sides for balance.
- Flex both feet simultaneously, bringing your toes towards your shins, and then return to the starting position.
- Repeat the movement, flexing and relaxing both feet simultaneously.
Form tips
- Keep your core engaged to maintain balance and stability throughout the exercise.
- Perform the movement slowly and with control to maximize muscle activation and prevent injury.
- Focus on the movement of your ankles and avoid using your leg muscles to assist.
Ankle Dorsal Flexion (Variation 2) alternatives
More calves exercises
Ankle Dorsal Flexion (Variation 2) FAQ
What muscles does Ankle Dorsal Flexion (Variation 2) work?
Ankle Dorsal Flexion (Variation 2) mainly works the calves in the lower legs (tibialis anterior). The calves work as secondary muscles.
What equipment do you need for Ankle Dorsal Flexion (Variation 2)?
None. Ankle Dorsal Flexion (Variation 2) is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Ankle Dorsal Flexion (Variation 2) should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ankle Dorsal Flexion (Variation 2) good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Ankle Dorsal Flexion (Variation 2) burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Ankle Dorsal Flexion (Variation 2)?
Other exercises for the calves include Barbell Standing Leg Calf Raise, Dumbbell Single Leg Calf Raise Wall Support, Calf Raise on Hack Squat Machine (Variation 2) and Horizontal Leg Press Calf Raise.
For developers
Use Ankle Dorsal Flexion (Variation 2) in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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