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Exercise handout — move better, feel better.
Band 4-Way Ankle
Complete ankle strengthening in all 4 directions using resistance band. Comprehensive exercise for all ankle muscles.
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
Dosage
2
Sets
15
Reps / Time
30 sec
Rest
15 reps each direction, 2 sets
Tempo
Step-by-Step Guide
Set up
- Sit with leg extended
- Loop band around forefoot
- Anchor band appropriately for each direction
Step 1 of 5
Dorsiflexion: anchor in front, pull toes up
Step 2 of 5
Plantarflexion: hold band in hands, point toes
Step 3 of 5
Inversion: anchor to outside, turn foot in
Step 4 of 5
Eversion: anchor to inside, turn foot out
Step 5 of 5
Complete all reps in each direction
Breathing
- Exhale during exertion
- Inhale on return
Form Cues
- Move only the ankle - not the whole leg
- Control the return (don't let band snap)
- Full range in each direction
- Adjust band position for each direction
Common Mistakes to Avoid
- Moving leg instead of just ankle
- Not adjusting band anchor for each direction
- Going too fast
- Using same resistance for all directions
Safety Information
Comprehensive ankle strengthening. Very useful post-sprain.
Progressions
Heavier band, slower tempo, more reps
Regressions
Lighter band, fewer reps
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.