View this exercise on Fitain

Seated Ankle Flexion (Forward/Back)

  • Beginner
  • Plyometric Jump Box · Bench · Deck Step
  • Calves

Setup instructions

1) Sit upright on the seat/box and plant the feet on the floor - chest up, core tight, back flat and head neutral.

2) Lift your left leg, bend your knee and rest your ankle on your right knee. Grab the sole of the foot with your right hand.

Perform instructions

1) Push your foot up and tilt it towards your shin - you'll feel a stretch in your calf.

2) Pause for a second at the top. Now pull your foot so its pointing down.

3) Follow this pattern and repeat.

Health benefits

Flexibility · Recovery

Alternative exercises to Seated Ankle Flexion (Forward/Back)

BOSU Ankle Tap
  • Quadriceps · Hamstrings · Glutes · Calves
  • Beginner
Foam Roller Ankle Rotations
  • Calves
  • Beginner
Seated Ankle Adduction/Abduction
  • Calves
  • Beginner
Seated Ankle Circles
  • Calves
  • Beginner
Ankle Rock
  • Quadriceps · Hamstrings
  • Beginner
Wobble Board (Left & Right)
  • Calves
  • Beginner
Wobble Board (Circle)
  • Calves
  • Intermediate
Wobble Board Seated (Forward & Back)
  • Calves
  • Beginner
Wobble Board Seated (Left & Right)
  • Calves
  • Beginner
Wobble Board (One Leg Forward & Back)
  • Calves
  • Beginner
Wobble Board (One Leg Balance)
  • Calves
  • Beginner
Wobble Board Seated (Circle)
  • Calves
  • Beginner
Wobble Board (Leaning Forward & Back)
  • Calves
  • Beginner
Wobble Board (Leaning Circle)
  • Calves
  • Beginner
Wobble Board (Leaning Left & Right)
  • Calves
  • Beginner
BOSU Dome Squat
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
BOSU Dome Squat (Side to Side)
  • Quadriceps · Hamstrings · Glutes
  • Beginner
BOSU Dome Cone Clock (One Leg)
  • Quadriceps · Hamstrings · Glutes
  • Intermediate
Barbell Calf Raise
  • Calves
  • Beginner
Calf Raise
  • Calves
  • Beginner
Dumbbell Calf Raise
  • Calves
  • Beginner
Kettlebell Calf Raise (One Leg)
  • Calves
  • Intermediate
Foam Roller Calf Release (Side to Side)
  • Calves
  • Beginner
Foam Roller Calf Stretch
  • Calves
  • Beginner
Foam Roller Calf Release
  • Calves
  • Beginner
Dumbbell Calf Raise (One Leg)
  • Calves
  • Beginner
Kettlebell Calf Raise
  • Calves
  • Beginner
Dumbbell Seated Calf Raise (One Leg)
  • Calves
  • Beginner
Suspension Strap Hamstring & Calf Stretch
  • Hamstrings
  • Beginner
Elevated Calf Raise
  • Calves
  • Beginner
Resistance Band Seated Calf Press
  • Calves
  • Beginner
Sitting Towel Calf Stretch
  • Calves
  • Beginner
Calf Stretch (Leaning)
  • Calves
  • Beginner
Calf Raise (Goblet)
  • Calves
  • Beginner

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.