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Exercise handout — move better, feel better.
Band Dorsiflexion
Pull toes up against resistance band to strengthen tibialis anterior (shin muscle). Important for foot clearance during walking.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Ankle weight
Dosage
3
Sets
15
Reps / Time
45 sec
Rest
2 sec up / 3 sec down
Tempo
Step-by-Step Guide
Set up
- Sit with leg extended
- Anchor band to sturdy object in front of you
- Loop band over top of foot near toes
Step 1 of 4
Pull toes up toward your shin (dorsiflexion)
Step 2 of 4
Fight the band resistance
Step 3 of 4
Hold briefly at top
Step 4 of 4
Slowly return to start position
Breathing
- Exhale as you pull up
- Inhale as you lower
Form Cues
- Pull up as high as possible
- Control the return - don't let band snap back
- Feel shin muscle working
- Keep knee still
Common Mistakes to Avoid
- Letting band pull foot back quickly
- Using hip flexors to help
- Not enough band tension
- Moving too fast
Safety Information
Stop if cramping in shin. Good for preventing foot drop.
Progressions
Heavier band, slower tempo, add pause at top
Regressions
Lighter band, fewer reps
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.