Procaryote
Ankle and foot · Strengthening

Seated Isometric Dorsiflexion

Seated isometric dorsiflexion, 3 sets, hold 10 seconds, 5 repetitions per set

Illustration of the Seated Isometric Dorsiflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: Hold for 10 seconds

Repetitions: 5 per set

Description: Sit with your foot flat on the ground and the ankle in a neutral position. Slowly lift the front of the foot towards the tibia while keeping the heel on the ground, then hold this maximum dorsiflexion position for 10 seconds. Gently relax and repeat.

Tips: Keep the knee aligned above the foot to avoid twisting. Do not lift the heel to properly target dorsiflexion. Breathe normally during contraction.

Progression: When you can hold for 10 seconds easily, gradually increase the duration up to 15 seconds per repetition.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
None
Starting position
Seated, foot flat on ground, ankle neutral
Clinical goal
Strengthen ankle dorsiflexion
Also known as
dorsiflexion isométrique assise, renforcement cheville assis, flexion cheville statique

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.