All exercises
Seated Dorsiflexion – resistance band
Seated Dorsiflexion – resistance band strengthens the shin muscles that lift the foot and help with clean toe clearance. Use a full, smooth pull—small, fast reps usually miss the real benefit.
Instructions
Sit on the floor or a bench with legs extended. Loop a resistance band around the forefoot and secure the other end to a stable object. Keep the heel on the ground and toes pointing up. Pull the foot toward the shin against the band resistance. Return slowly to the starting position under control.
Avoid Common Mistakes
• lifting the heel off the ground
• using momentum instead of controlled movement
• rotating the foot outward or inward
• releasing the band too quickly
Variations
• with lighter or stronger band
• with pause at the top
• slow controlled lowering
• alternating feet
• single-leg focus with the other leg relaxed
Type:
strength
Exercise mode:
concentric
Difficulty:
beginner
Equipment:
resistance band