Side Lunge
A lateral lower-body exercise stepping out to the side to target the glutes, quads, and inner thighs while improving hip mobility, stability, and frontal-plane strength.
BEGINNER
Ankle Dorsiflexion With Band
Ankle Dorsiflexion helps to strengthen the chin muscles that lift the foot upward. It also increases the stability and mobility of the ankle.
Demonstration Video
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Target Muscles
Instructions
- Wrap a resistance band around a stationary object. Sit on the floor with extended leg in front of you as you face the object.
- Wrap the band around the midfoot, making sure there is tension in the band when stretched between the foot and the stationary object.
- Flex your foot by pulling your toes towards you. Pause and then return to the starting position. Repeat and then switch legs.
Tips
- Make sure you choose a band that allows a full range of motion.
- Move slowly to focus on flexion and extension of the leg.
- Make sure you walk your leg through a full range of motion. Do not do partial repetitions.
Alternative Exercises
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