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Lower Legs · Body Weight
Ankle Pumps
Ankle Pumps is an intermediate compound strength exercise that works the calves (lower legs). It needs no equipment beyond your own body weight. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Calves
- Shins
How to do Ankle Pumps
- Sit or lie with your legs straight.
- Point your toes away from you as far as you comfortably can.
- Pull your toes back toward your shins.
- Keep alternating in a slow, steady rhythm.
Form tips
- Useful for circulation and ankle mobility.
- Move through the full range.
Ankle Pumps alternatives
More calves exercises
Ankle Pumps FAQ
What muscles does Ankle Pumps work?
Ankle Pumps mainly works the calves in the lower legs.
What equipment do you need for Ankle Pumps?
None. Ankle Pumps is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Ankle Pumps should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Ankle Pumps 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 Pumps burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Ankle Pumps?
Other exercises for the calves include Jump Rope Double Bounce, Resistance Band Calf Press Sitting on Chair, Jump Rope Basic Jump and Jump Rope Alternating Foot.
For developers
Use Ankle Pumps 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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