Ankle Pumps
How to Do Ankle Pumps
- Sit comfortably on the floor with one leg straight out in front of you
- Position the other leg so that your knee is bent pointing upwards and your foot is flat on the ground
- With your hands grounded behind you creating stability, pull your toes towards you flexing the muscles in the top side of your lower leg
- Hold briefly before controlling the extension phase of the motion
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
Related Ankles Exercises
Ankle Pumps Exercise Details
Muscles worked
Ankle Pumps targets ankles and also works calves. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is an at-home exercise. Equipment required: no equipment.
Similar exercises
Related exercises that work similar muscle groups include Balance clock / toe taps / reaches, single / one leg balance / holds and ankle stretch. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
