Description
Controlled foot raise against elastic to target the tibialis anterior and improve ankle control.
01 · Setup
Set up the movement
- Sit or lie down with your leg supported and your heel stable.
- Secure the elastic in front of the foot and pass it over the front of the foot.
- Keep your knee still and your toe slightly relaxed before each repetition.
02 · Execution
Perform the rep
- Bring the toes and top of the foot toward the shin without rotating the hip.
- Mark the contraction at the top without tensing the toes.
- Slowly lower back down to a controlled ankle stretch.
Technique cue
Move at the ankle, not at the hip or toes.
Common mistakes- pull with the whole leg
- rotation of the foot inwards or outwards
- release the return
- tense your toes instead of raising your foot
Safety notes
Risks of poor execution
- A return that is too sudden can irritate the front of the ankle.
- Repeated rotation of the foot reduces the work of the tibialis anterior.