Female model ex_RCHRXP

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Lower Legs · Body Weight

Ankle - Dorsal Flexion

intermediatestrength

Ankle - Dorsal Flexion 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

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 alternatives

Dumbbell Seated One Leg Calf Raise Hammer Grip

Calves · beginner

Standing Calf Raise Resistance Band

Calves · beginner

Kettlebell Single Leg Calf Raise

Calves · intermediate

Kettlebell Seated Calf Raise

Calves · beginner

More calves exercises

Ankle Dorsal Flexion (Variation 2)

Calves · intermediate

Ankle Plantar Flexion (Variation 2)

Calves · intermediate

Ankle - Plantar Flexion

Calves · intermediate

Ankle Pumps

Calves · intermediate

Ankle Circles

Calves · intermediate

Elevated Standing Calf Raise

Calves · beginner

Barbell Standing Leg Calf Raise

Calves · intermediate

Dumbbell Single Leg Calf Raise Wall Support

Calves · intermediate

Ankle - Dorsal Flexion FAQ

What muscles does Ankle - Dorsal Flexion work?

Ankle - Dorsal Flexion 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?

None. Ankle - Dorsal Flexion 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 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 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 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?

Other exercises for the calves include Dumbbell Seated One Leg Calf Raise Hammer Grip, Standing Calf Raise Resistance Band, Kettlebell Single Leg Calf Raise and Kettlebell Seated Calf Raise.

For developers

Use Ankle - Dorsal Flexion 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.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_RCHRXP" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_RCHRXP",
  "name": "Ankle - Dorsal Flexion",
  "model": "female",
  "target": "Calves",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_RCHRXP/mp4-720.mp4?…",
    "poster": "https://…/ex_RCHRXP/poster.jpg?…"
  }
}