Legs · Bodyweight
Ankle - Dorsal Flexion
How to do the ankle - dorsal flexion, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit or stand with your leg relaxed. Pull the top of your foot up toward your shin as far as you can, leading with your toes. Hold the end position briefly, then lower back down with control and repeat.
- 1Feel the muscle along the front of your shin contract as you lift your
- 2foot
- 3Pull your toes up toward your knee through a full range
- 4Keep the motion slow and deliberate, no bouncing
Common mistakes
- Do not curl your toes or let the foot roll inward
- Avoid using your hands to force the foot up
- Do not rush through the top of the range
Muscles worked
The ankle - dorsal flexion mainly works the tibialis anterior.
- Tibialis AnteriorPrimary
Kovo programs the ankle - dorsal flexion for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.