Male model ex_YLDLIL

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Lower Legs · Body Weight

Ankle Plantar Flexion (Variation 2)

intermediatestrength

Ankle Plantar Flexion (Variation 2) is an intermediate isolation strength exercise that works the calves (lower legs), with the shins 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

Calves · gastrocnemius, soleus

Secondary muscles

Shins · tibialis anterior

How to do Ankle Plantar Flexion (Variation 2)

Stand with your feet shoulder-width apart and your hands resting on your hips or at your sides for balance..
Rise onto your toes, lifting your heels off the floor.
Lower your heels back to the starting position. Repeat the movement.

Form tips

Keep your knees slightly bent to reduce strain on your joints and enhance stability.
Use a mirror to check your form and ensure that your ankles are aligned properly.
Focus on maintaining a steady breathing pattern, exhaling as you rise and inhaling as you lower.

Ankle Plantar Flexion (Variation 2) alternatives

Dumbbell Standing Single Leg Calf Raise

Calves · intermediate

Calf Raise Leg Press Machine

Calves · beginner

Smith Machine Calf Raise

Calves · beginner

Calf Raise on Hack Squat Machine

Calves · beginner

More calves exercises

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Ankle Dorsal Flexion (Variation 2)

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Ankle - Dorsal Flexion

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Ankle Circles

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Ankle Pumps

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Calf Raise Clap

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Dumbbell Seated Calf Raise

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Barbell Standing Leg Calf Raise

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Ankle Plantar Flexion (Variation 2) FAQ

What muscles does Ankle Plantar Flexion (Variation 2) work?

Ankle Plantar Flexion (Variation 2) mainly works the calves in the lower legs (gastrocnemius and soleus). The shins work as secondary muscles.

What equipment do you need for Ankle Plantar Flexion (Variation 2)?

None. Ankle Plantar 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 Plantar 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 Plantar 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 Plantar 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 Plantar Flexion (Variation 2)?

Other exercises for the calves include Dumbbell Standing Single Leg Calf Raise, Calf Raise Leg Press Machine, Smith Machine Calf Raise and Calf Raise on Hack Squat Machine.

For developers

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

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