Bench Ankle Stretch

Muscles worked by the Bench Ankle Stretch

Primary

CalvesGastrocnemius

Secondary

Soleus

Also called: calf, calves, gastrocnemius, gastroc.

Equipment

Flat Bench

Also called: bench, flat weight bench, utility bench, adjustable bench (flat).

How to do the Bench Ankle Stretch

1. Place one whole foot flat on top of a bench.
2. Keep your torso upright.
3. Drive that knee forward over your toes.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep your heel down on the bench.
• Move slowly and keep the foot flat.

At a glance

Bench Ankle Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Ankle Stretch
• Banded Calf Stretch
• Barbell Calf Raise
• Bench Calf Stretch
• Bodyweight Calf Raise
• Donkey Calf Raise
• Dumbbell Calf Raise
• Hack Squat Calf Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "bench-ankle-stretch",
  "name_en": "Bench Ankle Stretch",
  "name_de": "Sprunggelenk-Dehnung an der Bank",
  "name_es": "Estiramiento de Tobillo en Banco",
  "description_en": "A standing stretch with the foot flat on a bench, driving the knee forward over the toes to flex the ankle.",
  "description_de": "Eine stehende Dehnung mit dem Fuß flach auf der Bank, bei der das Knie über die Zehen nach vorn geschoben wird und das Sprunggelenk beugt.",
  "description_es": "Un estiramiento de pie con el pie plano en el banco, llevando la rodilla por delante de los dedos para flexionar el tobillo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "flat_bench",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius"
  ],
  "secondary_muscles": [
    "soleus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Place one whole foot flat on top of a bench.",
    "Keep your torso upright.",
    "Drive that knee forward over your toes.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Stelle einen ganzen Fuß flach auf die Bank.",
    "Halte den Oberkörper aufrecht.",
    "Schiebe das Knie nach vorn über die Zehen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Coloca un pie entero plano sobre el banco.",
    "Mantén el torso erguido.",
    "Lleva esa rodilla hacia adelante por encima de los dedos.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep your heel down on the bench.",
    "Move slowly and keep the foot flat."
  ],
  "tips_de": [
    "Halte die Ferse auf der Bank.",
    "Bewege dich langsam und halte den Fuß flach."
  ],
  "tips_es": [
    "Mantén el talón apoyado en el banco.",
    "Muévete despacio y mantén el pie plano."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/bench-ankle-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "bench-ankle-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.