Procaryote
Ankle and foot · Strengthening

Weighted Plantar Flexion

Weighted plantar flexion, 3 sets, 12 repetitions, appropriate load

Illustration of the Weighted Plantar Flexion exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Load: appropriate to your level

Description: Stand upright with feet flat on a stable surface, with an appropriate load placed on your shoulders or held in your hand. Slowly rise onto the tips of your toes by contracting the calf muscles, then gently lower back to the starting position.

Tips: Keep your back straight and avoid leaning forward or backward. Perform the movement in a controlled manner to maximize muscle strengthening.

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

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
Dumbbells, Weights
Starting position
Standing, feet flat, load held or placed on shoulders
Clinical goal
Strengthen the calf muscles and improve ankle strength
Also known as
calf raises with weights, tiptoe with load, calf muscle strengthening with load

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.