Calves
Banded Ankle Mobilization
The Banded Ankle Mobilization is a mobility exercise with a resistance band for your calves. Share of the load in the Zulta muscle model: calves (soleus) 36%, tibialis anterior 28% and calves (gastrocnemius) 24%.
How to do it
- Anchor a heavy band low to a rack post and loop it around the front of one ankle, just below the ankle bones.
- Step forward until the band is taut, then kneel with the banded foot flat in front and the other knee on the mat.
- Keep the front heel down and drive the front knee forward over the toes.
- Pause for 2 to 3 seconds at the end range, breathing out, then ease back.
- Repeat for 30 to 45 seconds, then switch sides.
Tips
- Let the band pull the ankle back while the knee travels forward.
- Aim the knee over the middle toes.
Common mistakes
- Letting the front heel lift.
- Letting the knee cave inward.
Muscles worked by the Banded Ankle Mobilization
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Driving the knee over the toes or circling the foot works dorsiflexion range: soleus and gastrocnemius lengthen while tibialis pulls.
Banded Ankle Mobilization alternatives
No equipment
Frequently asked questions
What muscles does the Banded Ankle Mobilization work?
Mainly the calves (soleus) and calves (gastrocnemius). The tibialis anterior assist.
Is the Banded Ankle Mobilization good for beginners?
Yes. The Banded Ankle Mobilization is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Banded Ankle Mobilization?
For example the Ankle CARs, Ankle Circle and Knee to Wall Ankle Mobilization. They train mostly the same muscles, some with different equipment.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.