Resistance Band Ankle Mobilization

How to do it

Loop resistance band around sturdy object at ankle height. Place band around front of ankle, step back to create tension. Drive knee forward over toe, then return. Repeat and switch legs.

1. 1Loop a band around your ankle and anchor it forward, then drive your knee over your toes until you feel a gentle stretch in your ankle joint
2. 2Keep your heel on the ground and move slowly to explore your range of motion
3. 3You should feel the front of your ankle open up without pain

Common mistakes

• ×Don't force your knee or bounce at the end range; ease into the mobilization
• ×Avoid collapsing your arch or letting your foot twist inward or outward
• ×Don't hold your breath; breathe to relax the tissues

Muscles worked

The resistance band ankle mobilization works the biceps, triceps, forearms, upper chest, lower chest, mid chest, lats, lower back, upper traps, upper abs, lower abs, obliques, quads, glutes, hamstrings, calves, and side delts.

• BicepsSupport
• TricepsSupport
• ForearmsSupport
• Upper ChestSupport
• Lower ChestSupport
• Mid ChestSupport
• LatsSupport
• Lower BackSupport
• Upper TrapsSupport
• Upper AbsSupport
• Lower AbsSupport
• ObliquesSupport
• QuadsSupport
• GlutesSupport
• HamstringsSupport
• CalvesSupport
• Side DeltsSupport