Plantar flexion on step (Isometric hold)

What you should feel?? When performed correctly, you will feel the muscles in your calf working. You may also feel the foot fatiguing due to the smaller muscles of the toes and foot arch working.

Instructions:

Standing on a step holding onto something for balance and safety
Place the ball of your foot on the edge of the step and raise to an appropriate or agreed height to feel the contraction
Keep holding the contraction for the agreed amount of time and intensity

Main muscles targeted:

Calf muscles
Specifically, Soleus and Gastrocnemius
Muscles of the foot and toes

Main benefits:

This version is often used as a tendon rehabilitation exercise. Plantar flexion is a movement that is used every time we walk. This is an isolation exercise designed to strengthen the muscles in the calf, predominantly used in a rehabilitation setting.