Procaryote
Ankle and foot · Strengthening

Knee Raise with Plantar Flexion

Knee raise with work on plantar flexors, 3 sets, 12 repetitions per leg

Illustration of the Knee Raise with Plantar Flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per leg

Description: Stand upright, then lift one knee towards the chest while flexing the foot of the supporting leg (toes pointing downward). Slowly lower the foot back to the ground before repeating with the other leg.

Tips: Keep your back straight and gaze forward. Perform the movement in a controlled manner to effectively engage the foot and ankle muscles.

Progression: Gradually increase the number of repetitions or add a slight weight to the ankles as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none, ankle_weight
Starting position
Standing, feet flat on the ground
Clinical goal
Strengthen the muscles of the foot and ankle
Also known as
knee raise with foot flexion, knee lift and plantar flexion, foot work during knee lift

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

Lateral foot elevation in stanceLateral foot elevation in stance, 3 sets, 10 repetitions per side Lateral leg raise in single-leg stanceLateral leg raise in single-leg stance, 3 sets, 10 repetitions per side Lateral steps on tiptoesLateral tiptoe steps, 3 sets, 10 repetitions per side Lunge with ankle dorsiflexionLunge with dorsiflexion, 3 sets, 10 repetitions per leg Opposite toe raise with inclined bodyOpposite toe raise with inclined body, 3 sets, 10 repetitions per side, slow ascent, controlled descent Plantar Flexion Isometric ExercisePlantar flexion isometric, 3 sets, hold 10 seconds, 5 repetitions per set Plantar Flexion Isometric with Elastic BandPlantar flexion isometric with elastic band, 3 sets, hold 10 seconds, 5 repetitions per foot Plantar Flexion with Calf Stretch with Knee BentPlantar flexion with calf stretch with knee bent, 3 sets, 12 repetitions, controlled movement

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.