Ankle Internal Rotation

Beginner

Ankle Internal Rotation

Author

Owen Jones

Updated

17 Sep 2024

Demonstration Video

Description
Instructions
Muscle Groups
Tips

Exercise Description

Ankle internal rotation exercise targets the subscapularis muscle, which is a very important rotator cuff muscle. The rotator cuff muscles help to provide stability for the ankle joint. Hence, it increases the strength and mobility of the ankle.

Exercise Instructions

Step 1
Wrap a resistance band around a fixed object. Sit on the floor with your legs outstretched in front of you as you face the object.
Step 2
Wrap the band around one foot, making sure the band pulls your foot toward the stationary object.
Step 3
Turn your foot to one side. Pause and then return back to the starting position.

Muscle Groups

Ankle Internal Rotation targets Calves, Legs as seen below.

Exercise Tips

Make sure the strap is securely attached to the fixed object and your foot.
Move slowly to focus on foot flexion and extension.
Don't choose a band that has a lot of resistance. Make sure you can move your foot through a full range of motion.