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Ankle and foot · Strengthening

Isometric Plantar Flexor Strengthening on Step

Isometric strengthening of plantar flexors on step, 3 sets, hold 20 seconds, rest 30 seconds

Illustration of the Isometric Plantar Flexor Strengthening on Step exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds per set

Rest: 30 seconds between each set

Description: Place the forefoot on a step with the heels hanging in the air. Rise onto the tips of the toes and hold this position by contracting the calf muscles without moving.

Tips: Keep your back straight and avoid leaning forward or backward. Contract the calves well for optimal strengthening.

Progression: Gradually increase the hold duration up to 40 seconds or add a light load when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
step
Starting position
Debout, avant-pied posé sur un step, talons dans le vide
Clinical goal
Renforcer les muscles fléchisseurs plantaires du pied et de la cheville
Also known as
calf strengthening on step, tiptoe hold on step, isometric calf exercise

Precautions

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

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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.