Legs · Bodyweight
Ankle - Plantar Flexion
How to do the ankle - plantar 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
- Extension
- Mechanic
- Isolation
How to do it
Sit or stand with your leg relaxed. Point your foot down and away from your shin, pressing through the ball of your foot and toes. Hold the end position briefly, then return with control and repeat.
- 1Feel your calf contract as you point your foot away from you
- 2Press through the ball of the foot to reach a full point
- 3Keep the ankle moving smoothly through its range
Common mistakes
- Do not let the foot roll out or cramp the toes
- Avoid jerking into the bottom of the range
- Do not hold your breath or tense the rest of your leg
Muscles worked
The ankle - plantar flexion mainly works the calves.
- CalvesPrimary
Kovo programs the ankle - plantar 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.