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Band Ankle Dorsiflexion

Primary target: Tibialis Anterior (胫骨前肌)

Exercise Details

Equipment
Band
Sets & Reps
2-3 sets × 15-20 reps per side
How to do it
Seated with legs straight, band around the forefoot anchored ahead; the tibialis anterior draws the toes up toward the shin; 1-second hold at the top; slow return.
Common mistakes
The knee lifting the leg, rushing, tiny range

Muscles Worked

Tibialis Anterior

Other Exercises for the Same Muscle

Heel Walk (Loaded) · Eccentric Calf Raise · Kneeling Ankle (Shin) Stretch

See the Tibialis Anterior in the 3D anatomy tool →