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Ankle and foot · Motor control

Standing Dorsiflexion Ankle Stabilization

Standing dorsiflexion ankle stabilization, 3 sets, hold for 20 seconds

Illustration of the Standing Dorsiflexion Ankle Stabilization exercise

Listen to the instructions

How to do the exercise

Sets: 3

Duration: 20 seconds

Description: Stand with one knee advanced over the foot, dorsiflexing the ankle upward. Maintain the position while keeping the ankle stable, without the foot collapsing inward or outward.

Tips: Keep the tibia well aligned over the foot and focus on controlling the ankle. Breathe calmly and avoid moving during the hold.

Progression: Gradually increase the hold duration by 5 seconds as you feel comfortable.

At a glance

Goal
Motor control
Level
Beginner
Equipment
none
Starting position
Standing, with one knee advanced over the foot
Clinical goal
Improve motor control and stability of the ankle
Also known as
stabilization ankle standing, ankle motor control, dorsiflexion ankle balance

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.