Legs
Exercise Band Dorsiflexion
A foundational isolation movement designed to improve ankle stability and lower leg resilience.
How to perform.
Follow the sequence — setup is half the lift.
Sit on the floor with your legs extended straight in front of you and your back upright.
Secure one end of a resistance band to a stable anchor point close to the floor, such as a heavy table leg.
Loop the other end of the band around the top of your foot just below the toes.
Adjust your position until there is slight tension in the band while your foot is relaxed.
Pull your toes back toward your shin as far as comfortably possible while keeping your heel on the ground.
Hold the peak contraction for one second before slowly returning to the starting position.
Maintain a controlled tempo throughout the entire set to ensure the muscle remains under constant tension.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Allowing the knee to bend or rotate during the movement
- Using a band with too much resistance which limits the range of motion
- Rushing the eccentric phase instead of controlling the return
- Leading the movement with the toes rather than the ankle joint
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.