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Ankle and foot · Strengthening

Unilateral Dorsiflexion with Bent Knee

Unilateral weight-bearing dorsiflexion with bent knee, 3 sets, 10 repetitions per foot

Illustration of the Unilateral Dorsiflexion with Bent Knee exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per foot

Description: Stand on one foot with the knee slightly bent. Slowly lift the foot upward by dorsiflexing the ankle, then gently lower back to the starting position.

Tips: Keep your back straight and the knee stable during the movement. Perform the movement slowly to maintain control of the ankle.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
none, wall, chair
Starting position
Standing on one foot with the knee slightly bent
Clinical goal
Strengthen the ankle and improve foot stability
Also known as
dorsiflexion unipodale, renforcement cheville unipodal, flexion cheville genou plié

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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See all ankle and foot exercises →

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.