Resistance Band Dorsiflexion
Pulling the foot up toward the shin against a band anchored in front. A light, controllable way to train the tibialis anterior.
Primary muscles
- Tibialis Anterior
- Sets
- 2–3
- Reps
- 15–20 per foot
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Sit on the floor with legs extended. Loop a light band around the top of one foot and anchor the other end to a sturdy post in front of you.
Scoot back until the band has light tension with your toes pointed.
Pull your toes and foot back toward your shin against the band.
Hold briefly at the top.
Return slowly to the start and repeat; switch feet after the set.
Breathing: Exhale as you pull the foot back, inhale as you return.
Coaching tips
Move only the ankle
Slow return
Keep the knee still
Common mistakes
Moving the whole leg
Letting the band snap the foot forward
Using a band that is too heavy
Safety notes
Anchor the band securely so it cannot slip free.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.