Flexion of ankle with a cable machine seated on the floor

Move the foot and ankle in the required direction without collapsing the arch or compensating at the knee. Complete the range with moderate, controllable tension. Use a steady tempo: control the return phase in particular and avoid relying on momentum. Exhale through the hardest part and inhale as you recover the starting position.

Check that the movement stays stable in both directions and that the torso is not compensating. The goal is controlled loading of calves and feet and ankles; match resistance and range to a intermediate level and never force a painful repetition. Keep resistance continuous and avoid letting the cable or band suddenly go slack.