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Calves · Beginner

Band Plantar Flexion

Seated band-resisted ankle plantar flexion that trains the calf while the shin and toes remain controlled.

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Band Plantar Flexion demonstration

Exercise overview

Training details

Calves

Equipment

Resistance Band

Sets × reps

3 × 20 / side

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Sit with one leg supported and extended, then loop the middle of a resistance band around the ball of that foot.
  2. 02Hold both band ends to create tension while keeping your shin, knee, and hip still.
  3. 03Press the forefoot away from you against the band by moving only through the ankle.
  4. 04Pause briefly in plantar flexion without curling your toes or allowing the foot to roll inward or outward.
  5. 05Return the ankle toward neutral slowly, complete the prescribed repetitions, and repeat with the other foot.

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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 variationBand 4 Way Ankle

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBodyweight Calf RaiseComparable substituteSingle-Leg Calf RaiseComparable substituteBanded Ankle Eversion

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