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Ankle and foot · Strengthening

Single-leg Soleus Strengthening with Dorsiflexion

Unilateral soleus strengthening with dorsiflexion, 3 sets, 10 repetitions per leg, controlled movement

Illustration of the Single-leg Soleus Strengthening with Dorsiflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Stand on one leg with the knee slightly bent, then perform a dorsiflexion of the ankle while controlling the movement. Slowly rise onto the tiptoe, contracting the soleus muscle. Repeat this slow movement to effectively strengthen the calf and ankle.

Tips: Keep the knee slightly bent to target the soleus, avoid sudden movements, and maintain balance. Focus on a smooth and controlled motion.

Progression: Gradually increase the number of repetitions or add slight resistance as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none
Starting position
Standing on one leg with a slight knee bend
Clinical goal
Strengthen the soleus muscle and improve ankle stability
Also known as
single-leg calf raise, standing soleus exercise, unilateral calf strengthening

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.