Four-Move Standing Ankle Stability
Train controlled calf raises, alternating prances, three-point taps, and single-leg deadlifts in a standing sequence.
ORIGINAL VIDEO
Get rid of Weak Ankles with these Ankle Strengthening Exercises | FOLLOW ALONG 10 Minutes
Complete English captions verify four exercise blocks, bilateral order, support options, slow eccentric calf work, three-point directions, and single-leg hinge cues; source chapters confirm each named block.
Original video: Caroline Jordan · YouTube↗PLAN STEPS
Follow in order
Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.
- 01Controlled Calf Raisesabout 1.1 min
Rise onto both forefeet and lower slowly with upright posture.
- 02Alternating Calf Prancesabout 50 sec
Stay high on the forefeet and alternate bending one knee while the opposite heel lowers.
- 03Three-Point Balance Tapsabout 1.7 min
Hold a shallow chair hinge and tap the free foot forward, sideways, and backward before switching stance legs.
- 04Single-Leg Deadlift Knee Drivesabout 2.5 min
Balance on one leg, hinge the torso as the free leg reaches back, then bring the knee forward again.
If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.
SAFETY
Choose comfort and control first
Stand beside a chair or stable support and keep it within reach. Do not close the eyes unless balance is already secure. Reduce hinge depth or use both feet if wobbling cannot be controlled.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.