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Soleus

Standing with the feet shoulder width apart, knees bent, raise up onto the toes of two feet. Transfer the weight to one foot, and lower the heal.

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Plantarflexion

Lying on your front, point foot, pulling the heel up, then relax.

Eversion

With the foot unsupported, relax toes and turn foot out to the side.

Inversion

Sitting with foot unsupported, turn foot in from the heel.

Lunge

In step position, bend knee and take chest forwards over foot. Then reverse.