Resistance Band Ankle Dorsiflexion

oec:resistance-band-ankle-dorsiflexion

An isolation exercise that strengthens the anterior lower leg by pulling the foot upward against band resistance.

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Also called: Exercise Band Dorsiflexion, Band Dorsiflexion, Resistance Band Tibialis Raise

How to do it

Sit on the floor with your legs extended straight in front of you.
Secure one end of a resistance band to a sturdy anchor point in front of you.
Loop the other end around the top of your working foot below the toes, ensuring taut tension with the ankle plantarflexed.

Pull your toes back toward your shin against the resistance of the band, flexing purely at the ankle joint.
Pause briefly at the peak of dorsiflexion while keeping the knee straight.
Slowly reverse the motion, controlling the band as your foot returns to the pointed starting position.

Exhale as you pull your toes toward your shin; inhale as you slowly return to the start position.

Bending the knee or rotating the hip to compensate.: Keep your leg resting flat and isolate movement entirely to the ankle joint.
Letting the band snap the foot forward rapidly.: Resist the band through a slow, controlled negative phase to build eccentric strength.

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