Third-Party Video

The linked video was created by a third party and is publicly available on YouTube. It is provided as a visual demonstration of this exercise while I work on producing my own video.  All rights to the video remain with the original creator.

The written exercise guidance below has been created 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. Loop a resistance band around the ball of your target foot. Anchor the other end so the band gently pulls your foot upwards and outwards.

2. Keep your leg still
Keep your target knee straight with your kneecap pointing towards the ceiling. Avoid allowing your hip or knee to rotate inwards or outwards to help create the movement.

3. Trace a J-shape
Imagine your big toe is drawing a J-shape. First, push the ball of your foot down against the resistance of the band. As you reach the bottom of the movement, gently scoop your foot inwards, bringing your big toe towards your opposite ankle.

4. Keep your toes relaxed
Keep your toes relaxed throughout the movement. Avoid curling or gripping with your toes and focus on creating the movement from your ankle.

5. Hold at the end of the movement
Hold at the bottom of the J-shape for the prescribed amount of time, maintaining control against the resistance of the band. You should feel the muscles working along the inside of your lower leg and around the inside of your ankle.

6. Return and repeat
Slowly reverse the movement to return your foot to the starting position. Repeat for the prescribed number of repetitions before changing sides.

Key point: Keep your knee and hip still throughout the exercise. If you can’t complete the J-shape without your leg rotating, reduce the resistance of the band.

Pro tip: Start with a light resistance band and focus on creating a smooth J-shaped movement rather than trying to move against as much resistance as possible.