Dumbbell Dorsiflexion

AnkleShin
Written By David Song

DUMBBELL DORSIFLEXION

This is a strengthening exercise for the ankle dorsiflexors. Start by sitting on a bench with your feet hanging off the edge of it. Hold a dumbbell between your feet. Slowly allow the weight to pull your foot down into plantar flexion and raise the weight by dorsiflexing the foot (toes towards the shins).

Muscles Involved:

  • Tibialis Anterior

  • Extensor Hallucis Longus (EHL)

  • Extensor Digitorum Longus (EDL)

Related Conditions:

  • Anterior Shin Splints

  • Tibialis Anterior Tendinopathy

  • Acute Ankle Sprain

  • Chronic Ankle Sprain

Related Exercises

Featured
Banded Shin Raises
Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EDL, EHL, Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle Strengthening, Ankle, Shin, Shin Exercise, Shin Strengthening
Banded Shin Raises
Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EDL, EHL, Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle Strengthening, Ankle, Shin, Shin Exercise, Shin Strengthening
Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EDL, EHL, Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle Strengthening, Ankle, Shin, Shin Exercise, Shin Strengthening
Dorsiflexion March
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus, Iliopsoas, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors
Dorsiflexion March
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus, Iliopsoas, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus, Iliopsoas, Hip Flexion, Hip Flexor, Hip Flexor Strengthening, Hip Flexors
Banded Gas Pedals
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Ankle Plantarflexion, Ankle Plantarflexors, Shin, Shin Exercise, Shin Strengthening, Calf, Calves, Calf Strengthening, Ankle Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus
Banded Gas Pedals
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Ankle Plantarflexion, Ankle Plantarflexors, Shin, Shin Exercise, Shin Strengthening, Calf, Calves, Calf Strengthening, Ankle Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Ankle Plantarflexion, Ankle Plantarflexors, Shin, Shin Exercise, Shin Strengthening, Calf, Calves, Calf Strengthening, Ankle Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus
Slant Board Toe Raises (Knees Bent)
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus
Slant Board Toe Raises (Knees Bent)
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Tibialis Anterior, Ankle Strengthening, Extensor Hallucis Longus, Extensor Digitorum Longus
TibBar Raises
Tibialis Anterior, Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Extensor Hallucis Longus, EHL, Extensor Digitorum Longus, EDL
TibBar Raises
Tibialis Anterior, Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Extensor Hallucis Longus, EHL, Extensor Digitorum Longus, EDL
Tibialis Anterior, Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Extensor Hallucis Longus, EHL, Extensor Digitorum Longus, EDL
Kettlebell Toe Raises
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Kettlebell Toe Raises
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Ankle, Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Plate Loaded Toe Raises
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Plate Loaded Toe Raises
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Ankle Dorsiflexion, Ankle, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, EDL, Extensor Hallucis Longus, EHL
Slant Board Toe Raises
Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EHL, EDL
Slant Board Toe Raises
Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EHL, EDL
Ankle Dorsiflexion, Ankle Dorsiflexors, Tibialis Anterior, Extensor Digitorum Longus, Extensor Hallucis Longus, EHL, EDL
Japanese Sit Stretch
Tibialis Anterior, Tibialis Anterior Stretch, Extensor Digitorum Longus, Extensor Hallucis Longus, Ankle Dorsiflexors, Ankle Plantarflexion, EHL, EDL, Shin Stretch, Ankle Stretch, Ankle Flexibility
Japanese Sit Stretch
Tibialis Anterior, Tibialis Anterior Stretch, Extensor Digitorum Longus, Extensor Hallucis Longus, Ankle Dorsiflexors, Ankle Plantarflexion, EHL, EDL, Shin Stretch, Ankle Stretch, Ankle Flexibility
Tibialis Anterior, Tibialis Anterior Stretch, Extensor Digitorum Longus, Extensor Hallucis Longus, Ankle Dorsiflexors, Ankle Plantarflexion, EHL, EDL, Shin Stretch, Ankle Stretch, Ankle Flexibility
Banded Toe Raises
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Ankle Strengthening, Shin, Shin Exercise, Shin Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus, EHL, EDL
Banded Toe Raises
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Ankle Strengthening, Shin, Shin Exercise, Shin Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus, EHL, EDL
Ankle Dorsiflexion, Ankle Dorsiflexors, Ankle, Ankle Strengthening, Shin, Shin Exercise, Shin Strengthening, Tibialis Anterior, Extensor Hallucis Longus, Extensor Digitorum Longus, EHL, EDL
David Song
Previous

Figure 4 Toe Raises
Next

Isometric Shoulder Internal Rotation