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TABLE 6.6 Selected Strength Exercises for the Ankle-Foot
Exercise name
(Resistance)Description
(Technique cues) Progression
Muscle group: A-F plantar flexors
Muscles emphasized: Triceps surae and stirrup muscles
Joint movement: A-F plantar flexion
A. Calf raise
(Dumbbells)Variation 2Stand on one foot with the other
foot against the ankle of the
support leg. Slowly rise onto the
ball of the foot, pause, and slowly
lower to the starting position.
(Keep the body weight centered
between the first and second toes,
and avoid rolling in or rolling out;
rise up high onto the ball of the
foot, focusing on using the stirrup
muscles to give a slightly greater
lift to the arch of the foot.)
Variation 1: Perform calf raises
supine on Pilates Reformer.
Variation 2: Fondu forced arch—
Bend the support knee (fondu)
and rise as high as possible onto
the ball of the foot with a bent
knee. Then straighten the knee
(trying to keep the heel as high
as possible), pause, and lower to
starting position with a straight
knee while standing on the floor or
lying supine on the Reformer, with
the foot on the jump board.
Variation 3: Perform calf raises
while sitting in a chair with the
knees bent to 90°, leaning forward
and using your hands on your
thighs or a weight plate on top of
the lower thighs for resistance.- Gradually increase the height of
relevé. - Gradually increase from 5-pound
to 10-pound dumbbells. - Add a brief hold at the top.
(continued)