Strength Training · Bodybuilding
Band Ankle Inversion
Band ankle inversion strengthens the muscles that turn your foot inward. You move against light band resistance while keeping your lower leg still.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Secure a resistance band to a low anchor outside the foot you will exercise.
- Sit with your working leg extended, your knee slightly bent, and your heel supported on the floor.
- Loop the band around your forefoot with light tension when your foot points straight ahead.
- Turn your forefoot inward, tilting your sole slightly toward your other foot.
- Slowly return your foot to the starting position.
Form cues
- Keep your toes relaxed
- Use a small, smooth arc
Common mistakes
- Rotating the whole legKeep your kneecap facing upward so the movement comes from your ankle rather than your hip.
- Pointing the toes downwardKeep your ankle near a right angle instead of pressing your forefoot forward.
Safety
Excessive resistance or forcing the inward range can irritate the inner ankle. A damaged or slipping band can snap back.
- Inspect the band for tears before use.
- Position the band behind the toe joints so it cannot easily slip off.
- Choose resistance you can control throughout the return.
- Stop the set if you feel sharp pain or catching.
If you have a recent ankle sprain, persistent ankle pain, or recent foot or ankle surgery, ask a physiotherapist or doctor before adding resistance.
Muscles worked
Primary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps per foot
- Rest
- 1 min
Start with a light band; increase resistance only when every repetition stays controlled.