Eccentric Plantar Flexion With Bent Knee on a Step

Description

Position yourself on a step, a stair, or a raised surface, standing near a wall to ensure your balance. Start the exercise by bending your knees, a position you will maintain at all times. Then rise onto the balls of your feet, using both legs or only the uninjured leg. Shift your weight onto the targeted leg for the exercise. Gently lift the foot of the opposite leg off the step, then slowly lower down, controlling the movement. Then rise again using the healthy leg or with both legs. Repeat the exercise.

Settings

Equipment

Step

Positions

Stand Up

Muscle groups

Plantar flexors

Difficulty

Moderate

Movement

Extension

Contraction mode

Eccentric