Strength
Banded Ankle Mobility
Improve dorsiflexion and reduce joint stiffness with a simple resistance band distraction technique.
How to perform.
Follow the sequence — setup is half the lift.
Secure one end of a heavy resistance band to a sturdy anchor point at floor level.
Step into the loop and place the band around the front of your ankle, ensuring it sits just below the bony prominences of the ankle joint.
Step forward away from the anchor point until there is significant tension pulling your ankle backward.
Place your foot firmly on a small elevated box or plate with your heel remaining in contact with the surface at all times.
Drive your knee forward over your toes as far as possible while maintaining the posterior pull from the band.
Hold the end-range position for two seconds, then return to the starting position and repeat for the desired number of reps.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Placing the band too high on the shin instead of deep in the ankle crease
- Allowing the heel to lift off the ground during the forward lean
- Using insufficient band tension to create a meaningful joint distraction
- Collapsing the arch of the foot inward while driving the knee forward
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.