Cross Band Single Leg Heel Raise

ToeFootAnkleFoot StabilityAnkle Stability
Written By David Song

CROSS BAND SINGLE LEG HEEL RAISE

This exercise utilizes a band to assist in stretching the big toe adductor while engaging the intrinsic muscles of the medial longitudinal arch. Start by looping a band between the big and second toe and anchoring it to a stable object inwards of the foot. Loop another band around the inner aspect of your ankle and anchor down to a stable object outside of your foot. Allow the band around your big toe to pull the big toe into abduction and then plant it into the floor. Balance on one leg and slowly raise the heel off of the floor while keeping your foot aligned forwards.

Structures Involved:

  • Adductor Hallucis

  • Plantar Fascia

  • Medial Longitudinal Arch

  • Intrinsic Muscles of the Foot

Related Conditions:

  • Turf Toe

  • Bunions

  • Hallux Rigidus

  • Plantar Fasciitis

  • Toe Sprain

  • Flat Feet

  • Functional Over Pronation of the Medial Longitudinal Arch

  • Lower Kinetic Pain Syndrome

  • Pes Planus

  • Ankle Sprain

Exercise Equipment:

Click to buy

 

Related Exercises

Featured
Single Leg Foot Plank
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Single Leg Foot Plank
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Foot, Foot Strengthening, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Plantar Fascia, Flexor Digitorum Longus, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, Flexor Digitorum Brevis
Foot Plank
Foot Stability, Foot Strengthening, Foot, Flexor Digitorum Longus, Flexor Digitorum Brevis, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch
Foot Plank
Foot Stability, Foot Strengthening, Foot, Flexor Digitorum Longus, Flexor Digitorum Brevis, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch
Foot Stability, Foot Strengthening, Foot, Flexor Digitorum Longus, Flexor Digitorum Brevis, Tibialis Posterior, Abductor Hallucis, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch
Short Foot March
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Short Foot March
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Foot, Foot Stability, Intrinsic Foot Muscles, Abductor Digiti Minimi, Abductor Hallucis, Quadratus Plantae, Flexor Hallucis Brevis, MLA, Medial Longitudinal Arch, Flat Feet, Pes Planus, Foot Supination, Foot Supinator, Plantar Fascia
Short Foot Around the World
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Short Foot Around the World
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Short Foot, Intrinsic Foot Muscles, Flexor Hallucis Brevis, Quadratus Plantae, Abductor Digiti Minimi, Abductor Hallucis, MLA, Medial Longitudinal Arch, Plantar Fascia, Foot Supinator, Foot Supination
Unilateral One Inch Heel Raise
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
Unilateral One Inch Heel Raise
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
Ankle Stability, Foot Stability, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Proprioception, MLA, Medial Longitudinal Arch, Plantar Fascia, Tibialis Posterior
One Inch Heel Raise
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
One Inch Heel Raise
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
Tibialis Posterior, MLA, Medial Longitudinal Arch, Plantar Fascia, Ankle Plantarflexion, Ankle Plantarflexors, Ankle Stability, Foot Stability, Intrinsic Foot Muscles
Balance Pad Single Leg Hip Hinge
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Pad Single Leg Hip Hinge
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Exercise, Balance Pad Exercise, Ankle Proprioception, Proprioception, Intrinsic Foot Muscles, MLA, Medial Longitudinal Arch, Ankle, Ankle Sprain
Balance Pad Single Leg Stance
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Balance Pad Single Leg Stance
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Proprioception, Ankle Proprioception, Ankle, Intrinsic Foot Muscles, Medial Longitudinal Arch, MLA, Plantar Fascia, Balance Exercise, Balance Pad Exercise, Ankle Sprain
Cross Band Single Leg Heel Raise
Great Toe, Big Toe, Toes, MLA, Medial Longitudinal Arch, Plantar Fascia, Adductor Hallucis
Cross Band Single Leg Heel Raise
Great Toe, Big Toe, Toes, MLA, Medial Longitudinal Arch, Plantar Fascia, Adductor Hallucis
Great Toe, Big Toe, Toes, MLA, Medial Longitudinal Arch, Plantar Fascia, Adductor Hallucis
Cross Band Heel Raise
Great Toe, Big Toe, Adductor Hallucis, Plantar Fascia, MLA, Medial Longitudinal Arch, Intrinsic Foot Muscles, Ankle
Cross Band Heel Raise
Great Toe, Big Toe, Adductor Hallucis, Plantar Fascia, MLA, Medial Longitudinal Arch, Intrinsic Foot Muscles, Ankle
Great Toe, Big Toe, Adductor Hallucis, Plantar Fascia, MLA, Medial Longitudinal Arch, Intrinsic Foot Muscles, Ankle
David Song
Previous

Great Toe Band Pulls
Next

Cross Band Heel Raise