Resistance Band Foot Plantar Flexion

Coaching cues

• Sit tall on a bench or chair with knees at ~90° and the working heel lightly on the floor.
• Loop the band around the ball of the working foot; anchor the other end under your opposite foot or hold it to create light tension.
• Set the ankle in neutral (shin vertical, foot at 90°).
• Press through the ball of the foot to plantarflex, pointing the toes away while keeping the knee still and heel gently grounded.
• Pause briefly at end range without letting the ankle roll inward or outward.
• Slowly return to the start over 2–3 seconds, controlling the resistance.
• Repeat for reps, then switch sides; stop if you feel sharp pain in the Achilles or ankle joint.