Third-Party Video

The linked video was created and published by the National Academy of Sports Medicine (NASM) and is linked here as a visual demonstration of the exercise. All rights to the video remain with NASM. The written exercise guidance on this page is provided independently by Move Better. Feel Great.

Step by Step Guide:

1. Set up
Sit on the floor with your legs extended straight out in front of you. Secure a resistance band to a heavy, stable object directly in front of you.

2. Position the band
Place the other end of the band around your target foot, positioned across the top/ball of your foot. Move backwards until there is light tension in the band.

3. Pull your foot towards you
Slowly pull your foot up towards your shin, against the resistance of the band. As you reach the top of the movement, gently turn the sole of your foot slightly inwards.

4. Keep your leg still
Keep your knee pointing straight towards the ceiling throughout the exercise. Avoid allowing your knee or thigh to rotate inwards or outwards to help create the movement.

5. Hold at the top of the movement
Hold at the top of the movement for the prescribed amount of time, maintaining control against the resistance of the band.

6. Return and repeat
Slowly return your foot to the starting position in a controlled manner. Repeat for the prescribed number of repetitions before changing sides.

Key point: The movement should come from your ankle rather than your knee or hip. Keep the rest of your leg as still as possible throughout.

Pro tip: Start with a light resistance band. If you must rotate your leg or lose control to move against the band, reduce the resistance, even if that means performing the exercise without a band.

Pro tip: Try gently curling your toes during the exercise. This can help reduce how much your toe-extensor muscles contribute to the movement and keep the focus on the tibialis anterior.