# Banded Ankle Mobilization

URL: https://heatsy.app/ex/banded-ankle-mobilization

Also known as: Band Ankle Mobilization, Banded Ankle Distraction, Banded Ankle Mobility

Body region: Legs

## Muscles

- Main: Soleus
- Helps: Gastrocnemius, Tibialis Anterior
- Holds: Gluteus Medius

## Equipment

- Resistance Band

## Technique

1. Anchor a band low and loop it around the front of the ankle, with the band pulling backward.
2. Step away until it is tight and place the foot flat.
3. Drive the knee forward over the toes, keeping the heel down, and rock back; switch sides.

### Cues

- Keep the heel planted.
- Move in a slow, smooth rhythm.

### Common mistakes

- Letting the heel rise.
- Using a band so strong that it pinches the front of the ankle.

## Alternatives

- [Knee-to-Wall Ankle Mobilization](https://heatsy.app/ex/ankle-mobility-knee-to-wall)
- [Tibialis Raise](https://heatsy.app/ex/tibialis-raise)