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Banded Ankle Dorsiflexion
- 1 - Anchor a resistance band low to a sturdy post and loop the other end around the front of your ankle, just below the ankle bones.
- 2 - Step away from the anchor to create firm band tension, then place the banded foot flat on the floor in a half-kneeling or staggered stance.
- 3 - Keep your heel planted and your toes pointing straight ahead throughout the movement.
- 4 - Slowly drive your knee forward over your toes as far as comfortable, allowing the band to pull the ankle joint backward.
- 5 - Pause briefly at the end range, then return to the starting position with control.
- 6 - Repeat for the desired number of repetitions or hold the end position for the prescribed duration, then switch sides.
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