Seated Point and Flex
A seated mobility exercise that improves ankle range of motion by alternating between pointing the toes away and flexing them back toward the shins. It targets the calves and shin muscles to enhance lower leg flexibility and blood flow.
Because this is a recovery-focused mobility drill, the AI utilizes your HealthKit data—specifically step count and HRV—to determine when your lower legs need active recovery. If you track metrics indicating high fatigue or have flagged shin splints in your pain history, the app will prioritize this exercise in your warm-ups or cool-downs. The system also monitors the duration and consistency of your holds to ensure you are achieving the necessary time under tension for mobility improvements.
Form Cues
- Sit tall with legs extended straight
- Point toes away until shins stretch
- Flex feet hard toward your knees
- Hold each end position briefly
- Keep heels grounded throughout
- Don't bend your knees excessively
- Don't bounce between positions
- Don't roll ankles inward or outward
- Don't slouch your upper body
Common Mistakes
- Rushing through the repetitions
- Moving only toes instead of ankles
- Bending knees to reduce tension
- Skipping the hold at end range
Muscles Worked
This exercise actively engages the gastrocnemius and soleus muscles of the calves during the pointing phase (plantar flexion). During the flexing phase (dorsiflexion), it targets the tibialis anterior along the front of the shin, helping to balance lower leg strength and flexibility.
Primary
Secondary
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