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. Secure the other end of the band to a stable object positioned slightly in front of you and towards the inside of your target foot. The band should pull your foot downwards and inwards.

2. Set your starting position
Allow the band to gently pull your foot downwards and inwards. Keep your target leg straight, with your kneecap pointing towards the ceiling.

3. Pull your foot up and out
Slowly pull your foot up towards your shin and out to the side, against the resistance of the band. Think about moving your little toe up and away from your opposite leg.

4. Keep your leg still
Keep your knee and thigh still throughout the movement. Avoid allowing your leg to rotate inwards or outwards to help move your foot. The movement should come from your ankle. 

Note: The video demonstration shows some movement through the leg. Focusing on keeping your knee and thigh still helps to target the fibularis muscles more effectively.

5. Hold at the top of the movement
Hold at the top of the movement for the prescribed amount of time. You should feel the muscles working along the outside of your lower leg and ankle.

6. Return and repeat
Slowly allow your foot to return downwards and inwards to the starting position, controlling the pull of the band. Repeat for the prescribed number of repetitions before changing sides.

Key point: Keep your toes relaxed and your leg still. Focus on moving your foot up and out from the ankle, rather than rotating your whole leg.

Pro tip: Start with a light resistance band. If your knee or thigh starts to rotate as you move your foot, reduce the resistance and focus on a smaller, controlled movement.  Remove the band and just practise the movement without resistance if necessary.