Banded Ankle Stretch

Muscles worked by the Banded Ankle Stretch

Primary

CalvesGastrocnemius

Secondary

Soleus

Also called: calf, calves, gastrocnemius, gastroc.

Equipment

Resistance Band

Also called: power band, pull-up band, assistance band, tube band, tubing band, long resistance band.

How to do the Banded Ankle Stretch

1. Sit with one leg extended and a band around the forefoot.
2. Hold the band in both hands.
3. Pull so the toes draw back toward your shin.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep the leg straight and relaxed.
• Stretch to mild tension, never to pain.

At a glance

Banded Ankle Stretch in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Banded Calf Stretch
• Barbell Calf Raise
• Bench Ankle Stretch
• Bench Calf Stretch
• Bodyweight Calf Raise
• Donkey Calf Raise
• Dumbbell Calf Raise
• Hack Squat Calf Raise

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "banded-ankle-stretch",
  "name_en": "Banded Ankle Stretch",
  "name_de": "Sprunggelenk-Dehnung mit Band",
  "name_es": "Estiramiento de Tobillo con Banda",
  "description_en": "A seated stretch that uses a band around the forefoot to flex the ankle and lengthen the calf.",
  "description_de": "Eine sitzende Dehnung, die mit einem Band um den Vorfuß das Sprunggelenk beugt und die Wade dehnt.",
  "description_es": "Un estiramiento sentado que usa una banda en el antepié para flexionar el tobillo y alargar la pantorrilla.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "isolation",
  "difficulty": "beginner",
  "equipment": "resistance_band",
  "body_part": "lower_legs",
  "primary_muscles": [
    "gastrocnemius"
  ],
  "secondary_muscles": [
    "soleus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": false,
  "instructions_en": [
    "Sit with one leg extended and a band around the forefoot.",
    "Hold the band in both hands.",
    "Pull so the toes draw back toward your shin.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Sitze mit einem gestreckten Bein, ein Band um den Vorfuß.",
    "Halte das Band mit beiden Händen.",
    "Ziehe, sodass die Zehen Richtung Schienbein kommen.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Siéntate con una pierna extendida y una banda en el antepié.",
    "Sujeta la banda con ambas manos.",
    "Tira para que los dedos se acerquen a la espinilla.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep the leg straight and relaxed.",
    "Stretch to mild tension, never to pain."
  ],
  "tips_de": [
    "Halte das Bein gestreckt und entspannt.",
    "Dehne bis zu leichter Spannung, nie bis zum Schmerz."
  ],
  "tips_es": [
    "Mantén la pierna estirada y relajada.",
    "Estira hasta una tensión leve, nunca hasta el dolor."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/banded-ankle-stretch-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "banded-ankle-stretch");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.