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Ankle and foot · Strengthening

Single-leg Dorsiflexion in Weight Bearing

Single-leg dorsiflexion in weight bearing, 3 sets, 10 repetitions per foot

Illustration of the Single-leg Dorsiflexion in Weight Bearing exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Description: Stand on one foot, then slowly lift the foot by dorsiflexing the ankle upward. Lower gently back to the starting position while controlling the movement.

Tips: Keep your back straight and your knee slightly bent to avoid excessive tension. Perform the movement slowly to effectively engage the ankle muscles.

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

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Debout sur un pied
Clinical goal
Renforcer les muscles du pied et de la cheville
Also known as
dorsiflexion sur un pied, renforcement cheville unipodal, élévation du pied en flexion dorsale

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.