Ankle Dorsiflexion Movement with Mobilization in Plié

Instructions

1. Anchor a super band securely behind you at a low height.

2. Loop the band around the front of one ankle so it pulls that ankle backward.

3. Stand in 2nd position with your feet wider than hip-width apart.

4. Turn your feet out only as much as you can control comfortably.

5. Begin lowering into a plié by bending both knees.

6. Pause briefly at the bottom.

7. Press through both feet to return to standing.

Common Compensations

• Do not let the banded heel lift off the floor unless the exercise specifically calls for it.

• Do not let the knees cave inward.

• Do not let your chest collapse too far forward.

• Do not force turnout beyond what you can control.

• Do not let the band pull you into a painful or pinching position.

• Do not rush the lowering or rising phase.

• Do not shift all of your weight onto the non-banded side.

Extra Info

• You should feel this mostly at the banded ankle, along with the calves, feet, quads, and glutes.

• You may feel the band helping the ankle move more comfortably into dorsiflexion during the plié.

• This is a movement-with-mobilization drill, so the goal is smooth motion and better ankle mechanics, not forcing a deeper plié.

• A smaller plié with good heel contact and knee tracking is usually better than going deeper with compensation.

• You should not feel sharp pain, pinching, numbness, or tingling in the ankle, knee, hip, or low back.