Procaryote
Ankle and foot · Strengthening

Single-leg plank with plantar flexion

Plank with unilateral plantar flexor work, 3 sets, 10 repetitions per foot, hold 2 seconds at the top

Illustration of the Single-leg plank with plantar flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Hold: 2 seconds in the elevated position

Description: In a plank position on one foot, lift the heel to perform a plantar flexion, then hold the elevated position for 2 seconds before slowly lowering back down.

Tips: Keep the body well aligned and stable, avoid tilting the pelvis. Control the movement to effectively engage the foot and ankle muscles.

Progression: Gradually increase the number of repetitions or the duration of the hold as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Plank position on one foot, body aligned
Clinical goal
Strengthen the muscles of the foot and ankle
Also known as
single-leg plank with heel raise, unilateral plantar flexor strengthening, single-leg foot and ankle plank

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.