Procaryote
Ankle and foot · Strengthening

Isometric Calf Muscle Strengthening in Alternating Support

Isometric strengthening of the triceps surae in alternating support, 3 sets, 10 repetitions per leg, hold for 5 seconds at the top

Illustration of the Isometric Calf Muscle Strengthening in Alternating Support exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Duration: hold for 5 seconds in the elevated position

Description: Stand upright, press on the tip of one foot while keeping the other foot on the ground. Slowly rise onto the toes of the supporting foot, hold the elevated position for 5 seconds, then gently lower back down. Alternate legs with each repetition.

Tips: Keep your back straight and gaze forward. Control the movement to avoid jerks. Engage the calf muscles for effective strengthening.

Progression: Gradually increase the hold duration in the elevated position up to 10 seconds, or add weight by holding a light object when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Debout, pieds à plat au sol, appui réparti
Clinical goal
Renforcer les muscles du mollet pour améliorer la stabilité et la force de la cheville
Also known as
montée sur la pointe des pieds alternée, renforcement mollets unilatéral, élévation talons alternée

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Ankle and foot

Isometric Calf Raise with Bent KneesIsometric calf raise with bent knees, 3 sets, hold for 20 seconds Isometric Dorsiflexion of the AnkleIsometric dorsiflexion of the ankle, 3 sets, 10 repetitions, hold for 5 seconds Isometric Plantar Flexion on Leg PressIsometric plantar flexion on leg press, 3 sets, hold 10 seconds, 5 repetitions Isometric Plantar Flexor Strengthening on StepIsometric strengthening of plantar flexors on step, 3 sets, hold 20 seconds, rest 30 seconds Isometric Soleus Muscle StrengtheningIsometric soleus strengthening, 3 sets, hold 30 seconds, rest 30 seconds Isometric Soleus Strengthening with ResistanceIsometric soleus strengthening with resistance, 3 sets, hold for 30 seconds, appropriate resistance Isometric strengthening of ankle invertorsIsometric strengthening of ankle invertors, 3 sets, hold 10 seconds, 5 repetitions per set Isometric Toe and Calf Triceps Strengthening in InclinationIsometric strengthening of toes and calf muscles in inclination, 3 sets, hold for 20 seconds

See all ankle and foot exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.