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:
- Open the Fitness app on your iPhone. If you have an Apple Watch, pair it first to improve tracking.
- Tap “Fitness+” if available. If you’re new to Fitness+, you can start with a free trial. Look for sessions under “Core” or “Strength” that involve lower-body movement—you might find guided routines that include calf raises or balance training.
- If you don’t use Fitness+, go to the Workout section of your Apple Watch (or Health app on your iPhone), tap “Add Workout”, and scroll to find a similar option like “Functional Strength Training”. These will track your plantar flexion sets accurately enough.
- To perform plantar flexion, stand with your feet hip-width apart, hands resting lightly on a chair or wall. Slowly rise onto the balls of your feet, hold for 2–3 seconds, then lower down with control. Repeat 10–15 times per set, aiming for 2–3 sets. You can do this daily or alternate days depending on your comfort.
- Use your iPhone or Apple Watch to monitor heart rate and time, and log each session for weekly tracking. Seeing your consistency build is motivating and helpful when adjusting intensity.
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.