Description
Controlled foot lift against a resistance band to target the tibialis anterior and improve ankle control.
01 · Setup
Set up the movement
- Sit or lie with your leg supported and heel stable.
- Anchor the band in front of your foot and pass it over your forefoot.
- Keep your knee still and toes slightly relaxed before each repetition.
02 · Execution
Perform the rep
- Draw your toes and the top of your foot toward your shin without rotating your hip.
- Contract at the top without curling your toes tightly.
- Lower slowly into a controlled ankle stretch.
Technique cue
Move at the ankle, not the hip or toes.
Common mistakes- pulling with the whole leg
- rotating the foot inward or outward
- releasing control on the way back
- tensing the toes instead of lifting the foot
Safety notes
Risks of poor execution
- An overly abrupt return can irritate the front of the ankle.
- Repeated foot rotation reduces work on the tibialis anterior.