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Ankle and foot · Strengthening

Squat with ankle dorsiflexion

Squat with dorsiflexion, 3 sets, 10 repetitions

Illustration of the Squat with ankle dorsiflexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Stand with feet shoulder-width apart. Slowly bend the knees while keeping the back straight, performing ankle dorsiflexion, which means bringing the top of the foot toward the tibia. Then, return to the starting position in a controlled manner.

Tips: Keep the weight evenly distributed on the heels and toes, avoid letting the knees go past the toes. Control the movement to prevent jerks.

Progression: Gradually increase the number of repetitions or add a slight load as the movement becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, feet shoulder-width apart
Clinical goal
Strengthen the muscles and improve mobility of the foot and ankle
Also known as
dorsiflexion with squat, ankle squat, squat with ankle flexion

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.