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Calves · Beginner

Ankle Inversion and Eversion

Active ankle range-of-motion drill alternating inward and outward movement of the sole while the shin remains still.

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Ankle Inversion and Eversion demonstration

Exercise overview

Training details

CalvesTibialis Anterior

Equipment

Bodyweight

Sets × reps

2 × 10 / side

Rest

15 sec

How to perform it

Step-by-step instructions

  1. 01Sit or stand with support so one foot is free to move, and keep that shin and knee still.
  2. 02Slowly turn the sole inward from the ankle to perform inversion without rotating the entire leg.
  3. 03Return through neutral, then turn the sole outward to perform eversion.
  4. 04Move only through a comfortable, controlled range and avoid forcing either edge of the foot toward the floor.
  5. 05Complete the prescribed repetitions in both directions, then repeat with the other ankle.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationAnkle CirclesRelated variationAnkle Controlled Articular Rotation (CAR)

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Alternatives

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