Exercise
ANKLE FLEXION
Form cues
About
Ankle flexion (dorsiflexion) with a resistance band strengthens the tibialis anterior, improves ankle mobility, and helps prevent shin splints and ankle injuries.
Instructions
Step-by-step technique
Sit on the floor with one leg extended in front of you. Loop a resistance band around the ball of your foot and hold both ends in your hands. Start with your foot in a neutral or slightly plantarflexed position.
Gently draw your toes and the top of your foot toward your shin — this motion is called dorsiflexion. Move slowly and feel the anterior tibialis engage as you pull against the band resistance.
Hold the dorsiflexed position for 2–3 seconds at the top, then slowly allow your foot to return to the starting position. This controlled return also provides an eccentric stimulus to the tibialis anterior.
Perform 15–20 repetitions per foot. This exercise is particularly beneficial for improving dorsiflexion range of motion, preventing shin splints, and rehabilitating ankle injuries.
Common mistakes
What goes wrong — and why
Bending the knee
A bent knee changes the mechanics and reduces the tension placed on the ankle dorsiflexors.
Keep the leg as straight as possible throughout each repetition to maximise tibialis anterior engagement.
Moving too quickly
Fast, uncontrolled reps allow momentum to substitute for muscle contraction, reducing the training benefit.
Use a deliberate 2-second pull up and 2-second return. Slow, controlled reps maximise muscle activation.
Band too strong
A heavy band overwhelms the tibialis anterior, causing the hip flexors or entire leg to compensate with jerky movements.
Select a band resistance that allows smooth, controlled dorsiflexion through the full range of motion.
Variations · Progressions · Regressions
Adaptations for every level
Seated Ankle Pumps
Pumping the foot up and down without resistance is a gentle starting point, especially useful after ankle injury or surgery.
Resistance Band Inversion and Eversion
Adding inversion (sole inward) and eversion (sole outward) resistance work provides comprehensive ankle strengthening around all planes of motion.
Standing Heel Walks
Walking on your heels with the toes lifted is a functional progression that loads the tibialis anterior through a standing movement pattern.