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Weights at the gym are fine, but there’s a better strength exercise you can do at home using your iPhone

Strength, exercise, iPhone

Woman in sportswear with phone and headphones.

If you’re trying to stay strong, there’s one move that beats most others—and you don’t need a gym to do it. It’s called plantar flexion, and it can be done in your living room with zero equipment. Better yet, you can track your progress using your iPhone or Apple Watch.

Here, we’ll break down how to perform this exercise and its benefits. We’ll cover what it does for your muscles, joints, and balance—and how to fit it into your routine using the Fitness app on your iPhone. If you’re looking to stay mobile, independent, and strong, just keep reading.

Why plantar flexion can be a good strength exercise to practice at home

Plantar flexion is the movement you make when you push through the balls of your feet to stand on your toes. It works the muscles around your ankles and calves, which are some of the most overlooked muscles when it comes to strength training. And it’s exactly this area that plays a major role in your ability to stay balanced, avoid falls, and keep moving confidently through the years.

As you get older, your risk of sarcopenia—the loss of muscle mass—increases. You also become more prone to poor circulation, stiffness, and joint pain. Exercises like plantar flexion help combat this by activating muscles in the lower legs that tend to weaken over time. It gets your blood moving, strengthens the muscles that support your ankles and knees, and trains your balance, all with minimal risk of injury.

How to use your iPhone to do this and other exercises

To get started, you only need a stable surface and your iPhone. Use the built-in Fitness app to track your sessions, set goals, and build consistency over time. Here’s how to do it:

It doesn’t look like much, but if you do it regularly, you’ll feel the difference: better balance, stronger legs, and more confident movement. The best part is that you’ll be building strength without straining your joints.

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