- EquipmentBand
- PatternIsolation
- Reps12 to 25 reps
- Joint loadNone flagged
- One side at a time
Sit with one leg straight, a band anchored in front of you and looped over the top of that foot.
First cueKeep the leg still.
How to do the Resistance Band Dorsiflexion
Set up. Sit with one leg straight, a band anchored in front of you and looped over the top of that foot.
- Pull your toes back toward your shin against the band.
- Pause at the top.
- Return slowly.
- Finish the set and switch feet.
Form cues
- Keep the leg still.
- Move only at the ankle.
- Control the return.
Common mistakes
- Using a band too heavy for a full range.
- Letting the band snap the foot back.
Muscles worked
Main target: Tibialis. The tibialis anterior runs down the front of the shin. It lifts the toes and the front of the foot, and lowers the foot under control as it lands.
The catalog names no other muscle it works on the way.
Its other side: Calves, in the shin and calf pattern.
What to pair it with
Movements that round out a workout with the Resistance Band Dorsiflexion, from the same catalog the StatBlockFit app logs.
- Single-Leg Calf Raise Superset partner: it trains the other side of the shin and calf pattern, so the two can alternate.
- Reverse Nordic Curl Same legs session: it trains the quads.
- Nordic Curl Same legs session: it trains the hamstrings.
A complete workout around it
4 movements, the Resistance Band Dorsiflexion first, at the catalog's rep ranges. Load it into the workout builder to change the sets, reps and weights, then bookmark it or download it.
- Resistance Band Dorsiflexion 3 × 12 to 25 reps
- Single-Leg Calf Raise 3 × 8 to 25 reps
- Reverse Nordic Curl 3 × 5 to 12 reps
- Nordic Curl 3 × 3 to 10 reps
Alternatives and swaps
The same main muscle with other equipment: a swap never changes the muscle a workout trains.
Home or dumbbell swap
Wall Tibialis Raise
Bodyweight
A swap describes the movement, not your body: if a joint hurts, ask a professional before you train it.
Track it in StatBlockFit
In the StatBlockFit app the Resistance Band Dorsiflexion is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Resistance Band Dorsiflexion?
Set up: Sit with one leg straight, a band anchored in front of you and looped over the top of that foot. Steps: 1. Pull your toes back toward your shin against the band. 2. Pause at the top. 3. Return slowly. 4. Finish the set and switch feet. Form cues: Keep the leg still. Move only at the ankle. Control the return. Common mistakes: Using a band too heavy for a full range. Letting the band snap the foot back.
What muscles does the Resistance Band Dorsiflexion work?
It trains the tibialis; the catalog names no other muscle it works on the way.
What can I do instead of the Resistance Band Dorsiflexion?
At home: Wall Tibialis Raise. Each trains the same main muscle.
What should I pair the Resistance Band Dorsiflexion with?
Good partners in the same workout are Single-Leg Calf Raise, Reverse Nordic Curl and Nordic Curl.